4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run." />

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Rex deadlift
Tuesday December 15 2009

  • Muscle snatch - 40% (of snatch) x 3 x 2
  • Power clean + clean - 60% (of clean) x 2 + 1 x 3
  • Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.


Questions? Get answers here or post in comments.
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38 Comments
tim 1 | 2009-12-14
So I'm a power jerk guy, so when you have power jerk and then split would it be fine to just do the total reps with the power jerk. or would I want to knock it down a rep and just do 3 power jerks. I keep trying to do the split, but it doesnt work well, and ive had much better success doing the power. Thanks.
Greg Everett 2 | 2009-12-14
Tim - First, I would work on the split. If you stick to PJs, just do a triple.
Gene 3 | 2009-12-14
Greg- to clarify... I would power clean, then squat clean 60% of my 1RM twice, rest, then do it 3 more times? Then power jerk, then split jerk 60% of 1RM twice, rest, then do it 3 more times? Thanks!
Greg Everett 4 | 2009-12-14
Gene that's correct.
Greg Everett 5 | 2009-12-14
Gene - sorry just read that more closely. You would do 2 power cleans and a clean consecutively for each set using 60% of your best clean.
Neil Scholtz 6 | 2009-12-15
M/25/76kg/178cm Muscle snatch - 35kg x 3 x 2 Pwr Cln + Cln - 75kg x 2+1 x 3 Pwr Jrk + Jrk - 65kg x 2+1 x 3 Metcon: 24kg KB 1:58 Not sure if I did the correct number of shuttle runs. Is it 4 lengths of 10m runs or is to a 10m mark and back, 4 times? I did the first.
Mike Maruffi 7 | 2009-12-15
Muscle snatch - 43kg (lightest i could go with my bumpers) Power clean + clean - 70kg Power jerk + jerk - 70kg Skipped metcon and worked on snatch tech with light weights.
Kyle Pichie 8 | 2009-12-15
Need some quick clarification, similar to Neil Scholtz question. The 10m Shuttle run, does 10mout and 10m back count as one? Or does 10m out and 10m back count as two?
Greg Everett 9 | 2009-12-15
Each 10 m run is one of four.
Sam McGowan 10 | 2009-12-15
M/33/180#/71" Msl Sn: 65# Pwr Cln + Cln: 135# Pwr J + J: 135"
David Walker 11 | 2009-12-15
Muscle snatch - 95lb Power clean + clean - 135lb Power jerk + jerk - 135lb Did not time metcon.
Jesse Woody 12 | 2009-12-15
M Sn. 85# x 3 x 2 (haha, using 85# is almost silly...had to keep reminding myself it's a LIGHT day) Pcln+cln: 155# x 1 x 3 Pjrk+jrk: 155# x 1 x 3 4 rounds: 10m shuttle run x 4 (started with 4 up and back = 20m, then remembered that each was only 10m, so finished with 4x10m each round) 10 KB swings w/32kg 3:07
Kyle Pichie 13 | 2009-12-15
M/22/165lbs Muscle snatch - 70# x 3 x 2 Pwr Cln + Cln - 130# x 2+1 x 3 Pwr Jrk + Jrk - 140# x 2+1 x 3 Metcon: 32kg KB 3:32 First time ever going OH KB Swings, definatly involves much more hip explosion. Was fun, Thanks Coach.
LP 14 | 2009-12-15
I feel really weird posting this, but I have to get it off my chest. Greg, last night I had a dream about you. The setting was your gym. You were giving a passionate and inspiring speech about starting a motorcycle gang. I've never met you in person, but it felt really real. Also, you were shirtless the whole time. If you do ever start that gang, I would love to be part of it.
Greg Everett 15 | 2009-12-15
LP - That wasn't a dream.
Aimee 16 | 2009-12-15
LP- that's because Greg is pretty much in Son's if Anarchy.
Scott Pauly 17 | 2009-12-15
43 yom/200lbs Muscle snatch - 35kg x 3 x 2 Power clean + clean - 66kg x 2 + 1 x 3 Power jerk + jerk - 66kg x 2 + 1 x 3 Also did a slight change on the met-con 4 rounds 100 meter row sprint 10 kettlebell swings 2 pood
Caleb 18 | 2009-12-15
i would also like to be part of that gang. although, do i have to be shirtless?
Andy 19 | 2009-12-15
Hi Greg - big fan of Catalyst (my go to place for anything weightlifting related) also your book immediately improved my split jerk (hand positioning details) so thanks for that. anyway we did a WOD recently called CFS Grace 30 reps for time 135/85 full squat cleans and split jerks and thought your crew might like it - (combines technical proficiency and CF high rep endurance) and would be curious to see the scores of some of your real weightlifters do it either at the 135 or based on % of their C&J. I'm personally not really a fan of the reverse curl pushpress Grace videos for under 2 min that flood youtube. Anyway thanks for the great site and good luck with that motorcycle gang - Andy
Cory 20 | 2009-12-15
M/32/200lbs Muscle snatch - 115 x 3 x 2 Pwr Cln + Cln - 135 x 2+1 x 3 Pwr Jrk + Jrk - 135 x 2+1 x 3 Metcon: 45 lbs KB 5 above waste box jumps
Rice Owls Catalysts 21 | 2009-12-15
MS: C:75# BG:75# PC+C: C:155 BG:95 PJ+J: C:145 BG:145 WOD: C:1.5 pood, 3:33
Greg Everett 22 | 2009-12-15
Andy - I would never let our weightlifters do 30 reps of a skilled lift... Not that they would ever want to. For a generalist, though, it's a good workout (assuming technical proficiency exists). To not entirely avoid your question, as a general idea, Aimee did Grace against Jolie a few months back (power cleans and push presses/power jerks) and beat her by a few seconds, something under 4 min - with zero conditioning work for the last 13 years or so. I haven't done it in a long time, although I did 18 reps with 225 several months back out of curiosity (or stupidity) and did reasonably well. Don't recall the time, but it wasn't as good as Casey Burgener's when he did it afterward.
TeddyB_SC 23 | 2009-12-15
Muscle snatch-35kg Pwr Cln + Cln-75kG Pwr Jrk + Jrk-65kg
JCW 24 | 2009-12-15
muscle snatch- 85 lbs power clean + clean- 155 lbs power jerk + jerk- 155 lbs 4 rounds 10 m sprint down and back x4 10 kb swings 2 pood 3:22
Andy 25 | 2009-12-15
I definitely agree that the benefit is geared for generalists (crossfitters)
Jp Thompson 26 | 2009-12-15
M/39/212 90:90X6 3+ Hours pre CA WOD Run: All out Efforts! 90 seconds on, 90 seconds off x 6 AMDAP per 90 sec intervals. ~*420m, 380m, 390m, 380m, 370m, 390m* Muscle snatch - 40% (45/50#) x 3 x 2 Power clean + clean - 60% (105/110/110#) x 2 + 1 x 3 Power jerk + jerk - 60% (110#) x 2 + 1 x 3
Ian Carver 27 | 2009-12-15
Muscle Snatch 80 Lbs x3x2 Pwr Cln + Clean 155 Lbs x2+1x3 Push Jerk + Jerk 155 Lbs x2+1x3 Felt good. MetCon raincheck due to time constraints.
Brian Reckdenwald 28 | 2009-12-15
Muscle snatch - 40% (of snatch) x 3 x 2 85 lbs x 3 x 2 Power clean + clean - 60% (of clean) x 2 + 1 x 3 160-160-160 Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 150-150-150 4 rounds: 10 m shuttle run x 4 10 KB swing w/ 1.5 pood kb Time - 3:03
Dallas Hartwig 29 | 2009-12-15
2 M Sn 3/75 2PC + C 3/165 2PJ + J 3/165 4 rounds: 5m shuttle run x 8 10 American swings, 24k KB Starting at a new gym tomorrow, and am looking forward to hitting the sandbag stuff there. Oh, and just for my own education, are power jerks and push jerks the same movement?
Gene 30 | 2009-12-15
MS 55# PC+C 110# PJ+J 110# Metcon with 16kg KB 2:11
Chris K 31 | 2009-12-16
m/41/250 MS: 40kg PC+C: 60kg HPC+PJ+J: 69kg (took it from the floor) metcon w/ 20kg = 3:11
Aaron 32 | 2009-12-16
Caleb, You don't have to be shirtless as long as your pants are not faded black
Greg Everett 33 | 2009-12-16
Dallas - Most folks consider power jerk and push jerk to be synonymous. Some will say that a push jerk keeps the feet connected to the platform while a power jerk transitions the feet from a drive to squat stance (Thanks Kara).
Dallas Hartwig 34 | 2009-12-16
Greg, thanks for the clarification (and a thanks-by-proxy to Kara).
Anil 35 | 2009-12-16
Muscle snatch - 40% (of snatch) x 3 x 2 - 65# Power clean + clean - 60% (of clean) x 2 + 1 x 3 - 135# Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 - 135# 4 rounds: 10 m shuttle run x 4 10 OA DB Snatch - 30# Time - 2:12
LK 36 | 2009-12-17
done 12/17/09 51F/125#/64" muscle SN:35# Pwr CL+CL:55# Pwr JK+JK:55# WOD: 3:23 35# KB (Thank you, that was nice volume after yesterday)
Miguel 37 | 2014-01-20
Great cycle I'm looking forward to this I'm little confused on rep scheme cuz it seems it read backwards So let me this right Power clean + clean - 60% (of clean) x 2 + 1 x 3 Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3 Explain me the rep scheme I'm lost on this So is it 3 sets of 1power jerk then 2 jerk & 60%
Steve Pan 38 | 2014-01-21
2 power jerks and 1 jerk. 2+1 will follow the same order as the exercises listed.
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