Wednesday Workout: Clean and Jerk, HPC, S2O and DU’s

10600560_10152318971946751_1716184207234501222_n

STRENGTH

4 sets: Power Clean + Hang Squat Clean + Jerk

Notes: Moderate weight – can drop bar after power clean if necessary.

WOD

Level 1

AMRAP 10:

  • Dumbbell Hang Power Clean x 15
  • Db Push Press x 15
  • Jump Rope Single x 50

Level 2

AMRAP 10:

  • Hang Power Clean (95/65) x 15
  • Shoulder to Overhead x 15
  • Double Under x 45

Notes: For L2, if subbing single unders, double the reps (i.e. 90 singles per round)

7 thoughts on “Wednesday Workout: Clean and Jerk, HPC, S2O and DU’s

  1. strength: 85, 95, 105, 105#
    WOD: 3+18rx

  2. strength: 95#
    WOD: 3+30

  3. Strength: 145, 155, 165×2
    WOD: 4 + 26

  4. 105,115,125,135#
    5 + 23 rx

  5. Strength (done post-WOD): 55, 77, 87, 99
    WOD: 3 + 26 Rx

  6. strength: 115# whole complex, 125# PC+jerk
    WOD 4+17 @55#

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close