Warm-Up
Two sets of:
300 Meter Row
15 Banded Good Mornings
30 seconds of Side Plank (each side)
Followed by…
Two sets of:
3 Broad Jumps
6 Kettlebell Romanian Deadlifts
12 Kettlebell Swings
A.
Every 2:30 minutes, for 20 minutes (8 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.
A. 95-115-135-155-155-155-155-155
I did as pc+pushjerk + squatclean + split jerk split jerks a little shakey
B. Rx Row 29-30-31
Thruster 6-7-7
110 reps
105, 115×2, 120×2, 125×3
A little creaky this morning so hung at 125
18/18/18 6/7/6 = 73 RX
Warm up: ✅
A:
135-155-185-205-225-245-275-300
B:
31/14 – 34/13 – 31/12 = 135 Rx
A. 75#/85/95/105/115/125/135/140
B. 22/10, 24/11, 23/11 = 101
Great work Anika!
Thanks Mike, you too!
A. Up to 175. This felt great today. I could have pressed it further, but I needed to move onto B.
B. Rower cals: 30, 31, 32
Thrusters: 9, 9, 8
I felt strong on both pieces here too.
A: 225
B: 118 RX
I Did
Total 63
A. 85, 90, 95, 100, 105, 115, 120, 125 #
Note- after 90, dropped the push jerk and reset (no rest)
B. Rx: 22/22/22 cal row + 5/6/5 thr
Total: 82
A. 85-105-115-120-125-130-135-140
B. 30-30-31 (55#) = 91
A. 8 Sets – Power Clean+Jerk+Clean+Jerk
55#,65,75,85,95,105,110,115
***Didn’t get jerk at 115#
B. 3 Sets for max cal/reps RX
90s Row – 22/22/21
Thrusters @ 65# – 4/5/5
Total 65+14=79
Great work!
A. 115, 145, 165, 185, 200, 205, 215, 220 failure on last jerk
B. 35 + 13… 35 +12… 35 +11
Used peleton above 80 cadence at 55
This was RX