“Black and Blue”
5 sets of:
3 Power Cleans
2 Front Squats
1 Jerk

Black and Blue
5 rounds of
10 Power Cleans
10 Burpees

WOD Guidance:
Today we have a workout that is a classic CFNE benchmark, with a little bit of lifting before hand. For our barbell complex, we’re going to be going unbroken today cycling the power cleans off the floor, rather than resetting at the bottom of each clean. When we cycle power cleans off the floor, we want to rest in the hang position, with the bar touching our thighs. Inside this complex, different people will be limited by different things. I’ll probably be most limited by my ability to string three power cleans together, but other folks may be limited by their ability to put the weight overhead. One thing we want to be mindful of is the necessity to transition our hands between the front squats and the jerk. On the front squats we use a loose fingertip grip driving our elbows high, and on the jerks we wrap all five fingers around the bar with our elbows slightly in front. We’ll want to pop the barbell of of our shoulders at the conclusion of that second front squat in order to create the space needed to scoot our hands back underneath the barbell. “Black and Blue” is a workout that’s a hard sprint where everyone finishes under 10 minutes. Our workout weight should be something that we could hold on to for 15 unbroken power cleans if we were fresh. We should be doing a mix of sets and singles, with stud athletes hanging on and going unbroken through the the entire workout.

What’s the most sore you’ve ever been?