| Hook grip is your friend! |
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
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Coach's Notes.
Watch the WOD demo below for a better understanding of how to approach this one. Lots of tips...note the technique of resting in a bent-over, modified hang position. Also, note the substantial rest between sets (6-8 mins). Partner up, alternate rounds, and motivate each other.
This WOD will test your ability to scale. If you start too heavy and foul out in the first set, drop some weight and start again at 15. May be useful to use "Grace" as a start point in determining weight. Compare to 11.08.12 or 12.19.12
Training Videos.
- "WOD Demo: Gwen" - CrossfitHQ video with Sarah Hopping.
- "Clean and Jerk" - short Burgener training video, demonstrates form on split jerk.