Wednesday, October 24, 2012

121024 Power Clean + Hang Clean + Push Jerk

Buy in:
5 min stationary bike
shoulder MOB

Strength:
Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
145# (no Outlaw WOD posted for that date so I guesstimated a 185# push jerk)

Metcon:
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg (40# DB)
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
Time: 23:38

First time doing these lunges and they weren't bad. The burpees and jumping squats on the other hand had me praying for death. Lots of breaks today.

Cash out:
5 min stationary bike

No comments:

Post a Comment