Warm-Up.
Every 90 seconds, for 4:30 (4 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
Followed by…
Every 90 seconds, for 4:30 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Followed by…
Then…
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Warm-up
A) Metcon (individual)
A1: Every 90″ x10 sets
3 power clean + 6 BBJO
3×84-4×93-3x101kg
5′ rest
A2: Every 2′ x 7 sets
10 Push press (61kg) + 20 KBS
Love this WU
Posted the Dirty 30 in my gym and going to incorporate that into my WU a couple times a week.
A. Done solo 1:1 work/rest – 11 Rounds
(about 40-45s each round)
3 Power Cleans @ 85# – quick singles to reset each rep
6 BBJO
B. Done solo 1:1 work/rest – 6 rounds + 28 reps
(about 1:00-1:10 each round except rounds 5&6 1:20/1:17)
10 Push press @ 85# – all UB except rounds 5&6 broke 7/3
20 KB swings – all UB
Did with hubby.
A. 18 + 7
B. I scaled to 85 and he scaled to 115 on the PP.
10+16
Those PP got hard, really fast!
Assault Dirty 30 heavy conditioning (home/alone) WU A. 15 min AMRAP (Partner or 1:1 R/W ratio) 3 Sandbag over shoulder(150) 8 cal row Results: 9 Rested time it took to complete each round Rest 3 min B. 15 min AMRAP (Partner or 1:1 W/R ratio) 10 strict presses (135/95) 20 KB swings (70/40) Results: 7 rds Rested the time it took to complete wach round. This one blew my shoulders and glutes up. Last two rounds were brutal “Consider it pure joy whenever you face trials of any kind, because you know the testing of yiur faith produces perserverance.” James… Read more »