Monday 25 November 2019


Published November 24, 2019


 

Power Clean - Pause

5 x every 2 minutes

Power clean - pause at knee + Power clean

50%, 55%, 60%, 65% 70%

 

WOD - 3 rounds

10 parallel bar burpees

10 Power Cleans ( 155 / 105 )

500 m row

10 push jerks ( 155 / 105 )

 

warm up

4 burpees over bar - 5 power cleans light - 100 m row - 5 push jerks light

4 burpees over bar - 3 power cleans at workout wt - 100 m row - 3 push jerks at workout wt

 

***choose a moderate wt - based on push jerk - choose a weight for push jerk you can complete in one or two sets

*** Power cleans - if faster, then do 1 at a time

*** treat row as recovery

 

 


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