Tuesday Workout: Power Clean Cluster Sets, Clean and Jerks, Burpees and Box Jumps

1926858_10151866605891751_1163573928_n

STRENGTH

Power Clean, 1.1 x 3 Sets

Notes: Perform two singles (heavy) with 15-20 seconds of rest between each rep, then rest 2-3 minutes between sets

WOD

Level 1

Complete the Following AMRAP 2 Total Times, Resting 1 Minute Between Each Effort:

AMRAP 3:

  • Ground to Overhead (65/35) x 3
  • Burpee x 6
  • Box Jump Step Down (18/12) x 9
  • Rest 1 Minute

Level 2

Complete the Following AMRAP 3 Total Times, Resting 1 Minute Between Each Effort:

AMRAP 3:

  • Ground to Overhead (155/105) x 3
  • Burpee Over the Bar x 6
  • Box Jump Step Down (24/20) x 9

Notes: Work on pacing in sets and try to stay consistent between efforts (i.e. 90% each time).  Scale weight as needed!  Ground to overhead should be a weight that is moderately heavy, but choose a weight that allows you to perform the movement with solid technique.

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

Spring Survey!

Please help us improve the gym and serve you better by filling out this survey today!

23 Comments on “Tuesday Workout: Power Clean Cluster Sets, Clean and Jerks, Burpees and Box Jumps

  1. PC: 125, 125, 130 (PR?!)
    WOD: 2+6 (+24″box); 2+2 (20″box) (@105#)

  2. PC: 155
    WOD: 1+16, 1+18, 1+15. 95# GTOs, 15 double-unders instead of box jumps.

    PR: 25 double unders in a row!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s