Workout 21646

Created: September 16, 2026

Description:

Service Cup Workout 3
Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep max clean and jerk
Stimulus and Strategy:
Today, you'll take on a two part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.
If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.
Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max effort lift.
The load for Part A is meant to be moderate, allowing for some touch and go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.
If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.
Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.

♀ 65-lb barbell
♂ 95-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep max clean and jerk
Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
One shuttle run is 25 feet down and 25 feet back.

♀ 35-lb barbell
♂ 45-lb barbell
Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep max clean and jerk
Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
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Number of Times Completed: 0