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Clean

Thursday 210107

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Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks Post time to comments. Scaling: This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics … [Read more...] about Thursday 210107

Sunday 210103

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Grettel 10 rounds for time of: 3 clean and jerks 3 burpees over the bar Or, Ingrid 10 rounds for time of: 3 snatches 3 burpees over the bar ♀ 95 lb. ♂ 135 lb. Post choice of girl and time to comments. Scaling: Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout. Intermediate Option: Same reps as Rx’d ♀ 75 lb. ♂ 105 … [Read more...] about Sunday 210103

Sunday 201213

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For time: 20 weighted lunge steps 20 muscle-ups 200-ft. handstand walk 20 hang power cleans 20 box jumps 20 deficit handstand push-ups 20 front squats ♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit ♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit … [Read more...] about Sunday 201213

Thursday 201112

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On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups     Rest 1 minute From 4:00-7:00, run 400 meters then do clean and jerks     Rest 1 minute From 8:00-11:00, run 400 meters then do pull-ups     Rest 1 minute From 12:00-15:00, run 400 meters then do clean and jerks ♀ 105 lb. ♂ … [Read more...] about Thursday 201112

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