March 10, 2014March 10, 2014jhannafitness23 Comments

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

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.

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

Taylor March 11, 2014 — 5:57 am

PC: 125,135,140 (felt solid)
WOD: 2+7, 2+2, 2+2 rx

Reply
Melinda March 11, 2014 — 7:39 am

PC: 115#, 115#, 120#
WOD: 2, 2, 2+1 (95# g2oh, rest rx)

Reply
1. Taylor March 11, 2014 — 8:22 am
  
  …and a clean PR!
  
  Reply
2. JROB March 11, 2014 — 9:11 am
  
  Awesome. Great job on the PR!
  
  Reply
JROB March 11, 2014 — 9:11 am

PC: 155
WOD: 2+9, 2+6, 2+4 @ 115

Reply
Cory March 11, 2014 — 11:27 am

PC: up to 195 (PR)
WOD: 2+1, 2+1, 1+17 @ 145

Reply
1. Al March 11, 2014 — 2:15 pm
  
  Nice. Bring that on Sat!
  
  Reply
Jessalyn March 11, 2014 — 1:23 pm

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

Reply
Baron March 11, 2014 — 1:50 pm

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!

Reply
Al March 11, 2014 — 2:18 pm

PC: 130
WOD: 2+6, 2+3, 2+1(85# gto, 20″ box)

Reply
Jess A. March 11, 2014 — 2:29 pm

PC: 205, 225, 245
WOD: 3, 3, 3

Reply
1. Jess A. March 11, 2014 — 2:30 pm
  
  did get a little bouncy on my box jumps towards the end…
  
  Reply
anavatsyk March 11, 2014 — 6:27 pm

95, 100, 100
2+11, 2+8, 2+3

Reply
Clay W. March 11, 2014 — 6:39 pm

Power clean pairs: 185, 205, 215, 225
WOD: 2+2, 2, 1+12. really gassed by the last round

Reply
David Hargis March 11, 2014 — 7:24 pm

PC: 210
WOD: 2+14, 2+14, 2+8

Reply
andy March 11, 2014 — 7:32 pm

To 205
3,2+2,2+1

Reply
Joe March 11, 2014 — 7:46 pm

Clean to 150#
WOD: @110#
2+2
2+3
2+4

Reply
Lex March 11, 2014 — 10:26 pm

PC: 105, 115, 120 (PR!)
WOD: 2 + 14, 2+14, 2+16 @ 85#

Reply
1. Elizabeth March 12, 2014 — 9:09 am
  
  might mouse
  
  Reply
  1. Elizabeth March 12, 2014 — 9:09 am
    
    mighty*
Seth March 12, 2014 — 11:22 am

PC: 2 @ 185, 1 @ 195
WOD: 2+5, 2+6, 2+11 @ 145#

Reply
Alex March 12, 2014 — 11:36 am

PC: 225
Wod: 3, 3+ 1, 2+10 rx

Reply
Martha March 12, 2014 — 4:53 pm

PC- 105#
WOD- 2 + 2, 2 +3 @ 75# (two rounds only)

Reply