PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Passive Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50 feet per arm
Followed by…
Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep
Then…
A.
For time:
10 Clean & Jerks (135/95 lbs)
400 Meter Run
8 Clean & Jerks (155/105 lbs)
400 Meter Run
6 Clean & Jerks (185/125 lbs)
400 Meter Run
4 Clean & Jerks (205/135 lbs)
400 Meter Run
2 Clean & Jerks (225/145 lbs)
Forgive me for asking but Is there supposed to be another run after the last 2 reps? I hope not haha but just looks uneven
Nope, you are all set after the last two lifts.
All power cleans and subbed 20 cal echo bike for run
17:11- made the first one at 145, missed the next two, then finally made the last one. What was tougher, the math to find the quickest way to load the bar each time, or the workout?! Okay, it was the workout, but the math for me was a struggle 😂
Haha! Yesterday I did a workout with 125 lb cleans and then when I watched the video I realized I had loaded 135. Plate math is hard!
75/85/95/105/115
All UB + 1200m assault bike
16:40
Did through round of 4 only – 19:37
Getting back from being sick
Tough one for me!!
Clean & Jerks
85#x10, 95×8, 105×6, 115×4(failed the Jerks), 115×2(failed the jerks)
Runs on TM @ 7mph – total run time 8:35
Total Time: 22:43
16:55 DF at 225
Form was shit on last two
Warm up: ✅
A:
14:09 Rx – Unbroken sets