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)

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Joe
Joe
April 5, 2023 1:02 pm

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

Mike Slagle
Mike Slagle
April 5, 2023 2:00 pm
Reply to  Joe

Nope, you are all set after the last two lifts.

Anika Tipton
Anika Tipton
April 5, 2023 12:35 pm

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 😂

Last edited 11 months ago by Anika Tipton
Janelle
Janelle
April 5, 2023 7:56 pm
Reply to  Anika Tipton

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!

Courtney (she/her/hers)
Courtney (she/her/hers)
April 5, 2023 9:16 am

75/85/95/105/115
All UB + 1200m assault bike
16:40

Logan Harris
Logan Harris
April 5, 2023 5:39 am

Did through round of 4 only – 19:37
Getting back from being sick

Candy Olkey
Candy Olkey
April 5, 2023 4:50 am

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

Gabe
Gabe
April 5, 2023 3:08 am

16:55 DF at 225
Form was shit on last two

Kaylem Cottrill
Kaylem Cottrill
April 5, 2023 2:14 am

Warm up: ✅

A:
14:09 Rx – Unbroken sets

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