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

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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.

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

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

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

    1. Awesome. Great job on the PR!

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

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

    1. Nice. Bring that on Sat!

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

  6. 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!

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

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

    1. did get a little bouncy on my box jumps towards the end…

  9. 95, 100, 100
    2+11, 2+8, 2+3

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

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

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

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

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

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

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

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