01/03/2019

Metcon
161226 (Time)
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

Intermediate Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 185 lb.
Women: 135 lb.

Beginner Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 135 lb.
Women: 95 lb.