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WOD: Heavy day

Every 2 minutes for 10 rounds:
1 clean and jerk


  • Build to a 1-rep-max clean and jerk.
  • Start with a moderate load (75% or more) and make small increases.
  • Plan for the 8th set to be the heaviest to allow for a second attempt or back-off sets as needed.
  • Beginners should use a light to moderate load and perform 2 reps per minute to increase opportunity to practice.


Clean and jerk Load, power clean and push press, dumbbell clean and jerk


For time 4 rounds of
500m run
15 push-ups
20 wall ball shots 6/9kg
500m row or ski

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