Workout Description

Why This Workout Is Hard

While 135/95 power clean + jerk is manageable weight for average athletes, the EMOM format creates significant challenge. Touch-and-go requirement prevents resetting between reps, demanding continuous barbell cycling under fatigue. Six minutes straight with only 10-15 seconds rest between rounds creates cumulative grip and metabolic fatigue. The combination of moderate-heavy weight, technical demand, and forced pace with minimal recovery elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power clean and jerk are quintessential explosive movements requiring maximum rate of force development and coordinated power output.
• Strength (7/10): 135/95 lb barbell requires significant strength for power clean and jerk, testing maximal force production capabilities throughout the movement.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to maximize reps within each minute window.
• Stamina (6/10): Touch and go complex requires sustained grip strength and muscular endurance, especially in posterior chain and shoulders over multiple rounds.
• Flexibility (6/10): Power clean requires full hip extension, front rack mobility, and overhead position demands good shoulder and thoracic spine flexibility.
• Endurance (4/10): Six minutes of continuous work with minimal rest challenges cardiovascular system, but duration is too short for pure endurance demands.

Movements

• Power Jerk

Benchmark Notes

This is a 6-minute EMOM with 5 touch-and-go power clean + power jerk at 135/95 lbs. Each minute requires completing 5 complex movements (clean + jerk = 10 total reps per minute if counting each movement separately, but the scoring appears to count each complex as 1 rep based on the format). Maximum possible score is 30 reps (5 reps × 6 minutes). The touch-and-go format means the barbell stays in hands between reps, making this more grip and metabolically demanding than singles. At 135/95 lbs, this is a moderate-heavy load for most athletes. Elite athletes (L10) should complete all 6 rounds for 30 reps, but may fail in final 1-2 minutes due to grip fatigue and metabolic stress. Advanced athletes (L8-L9) likely complete 4-5 full rounds (20-25 reps). Intermediate athletes (L5-L6) typically manage 3-4 rounds (15-20 reps) before the complex becomes too demanding. Novice athletes (L1-L3) may only complete 1-3 rounds (5-15 reps) due to technical demands and strength limitations. The touch-and-go requirement significantly increases difficulty compared to resetting between reps. This workout is similar to Grace (30 C&J at 135/95) but in EMOM format, which forces pacing and creates different fatigue patterns. Final targets: L10: 30 reps, L5: 42 reps, L1: 18 reps.

Modality Profile

Both Touch And Go Power Clean and Power Jerk are barbell weightlifting movements with external load, making this 100% weightlifting modality