Tuesday Workout: OTM PC+PJ, 30s for Time

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STRENGTH

OTM 7:

  • Power Clean + Push Jerk x 3 (touch and go reps if possible)*

*Start around 60-70% of 1RM from last week and build as able

Notes: Scale to Hang Power Clean + Push Press if necessary

WOD

Level 1

Complete the Following For Time:

  • Jump Rope Single x 100
  • Burpee x 10
  • Deadlift (85/45) x 20
  • Burpee Box Step Up (18/12) x 20
  • Hang Dumbbell Squat Clean x 20
  • Burpee x 10
  • Jump Rope Single x 100

Level 2

Complete the Following For Time:

  • Double Under x 100
  • Deadlift (135/95) x 30
  • Burpee Box Jump (24/20) x 30
  • Hang Squat Clean (135/95) x 30
  • Double Under x 100

15 Minute Time Cap.

EXTRA WORK

  • Muscle Ups – 3 sets of 5-7 reps (do strict if you’re able)

Scale to most challenging pull variation – i.e. weighted pull-ups, strict pull-ups, strict banded pull-ups, etc.

The “Extra Work” is going to be added in from time to time as something to complete on your own or with the guidance of the trainer if time permits during class.

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15 thoughts on “Tuesday Workout: OTM PC+PJ, 30s for Time

  1. Complex: @95
    WOD: 13:27 135/95

  2. Strength: 115#
    Wod: 8:29 @ 105# (sub hang squat for hang power cleans)

  3. Strength: 165
    WOD: 14:13 rx

  4. Hey!

    Strength: up to 165
    WOD: 24:40. Yeah I blew the cap…I was having a bad du day to start and wasted a ton of time, so I just decided to finish it.

    1. Hey Clay! Awesome to see you post on here again man. Hope you, Kristen and Paul are doing well!

  5. Clean and Jerk: 100
    WOD: 15:54 (singles plus burpees, 85#)

  6. 175# cleans
    13:08

  7. 125#
    12:40
    3 muscle ups

  8. Strength: 115, 115, 120, 120, 125, 125, 125#

    WOD: 11:00 @125#, burpee box step ups, power cleans (still nursing the knee)

  9. Complex- 85# (rt shoulder)
    WOD- 11:45 @ 95# /power cleans instead (knee)

  10. C&J: 165#
    WOD: 13:54 Rx’d

  11. OTM: 75, 80, 85, 90, 95×3 (only 1st set of 95 was touch and go)
    WOD: 13:16 @ 85#

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