Wednesday 23092026

Hey CFQ. It's Clean and Jerk day!

Just like the snatch on Monday, we'll be taking 20 mins to build up to a 1 Rep Max/Heavy for today clean and jerk. KEEP this number handy as we'll be referencing it regularly in the near future.

If you want to spend the entire class working on your C&J, please do! The METCON should be considered optional, kind of like the "cherry on top".

If you do get into the METCON today, choose a weight for your deadlifts that allow you to do the 9 reps UNBROKEN. Your machine effort shouldn't be considered reckless, but don't worry about pacing so much on this one. Go for it! If you lose a little pace each round, that's OKAY. Just keep moving.

This "BIKE" would be the Bike Erg, so if you're on an Assault, your Cals would be 12/10!