For time:
400-meter run
30 clean and jerks
200-meter run
♀ 95 lb
♂ 135 lb
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Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?
Scaling:
Reduce the loading of the barbell. Reduce the distance of each run.
To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.
In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.
Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run
♀ 35 lb
♂ 45 lb
Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.
Resources:
Banded Running Drill
The Power Clean and Jerk
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