SKILL: 5-10 minutes
Burgener Warm Up (Clean Grip) & Push Jerk Landing Drills
* All with PVC only *
WORKOUT: 12 Minute AMRAP
Perform 1 Round Of "DT"
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
After Finishing One Full Round...
Perform 25 Single Leg Jumps With A Jump Rope On Your Right & Left Legs (50 Total)
Repeat This Cycle As Many Rounds As Possible In 12 Minutes
Use Around 70-75% Of Your Best PUSH JERK Max If You Can't Go Rx'd
POST WOD:
3 Sets Of 30 Second Hollow Holds (15-20 Secs Rest Between Sets)
POST TOTAL ROUNDS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
9 comments:
135#, 4 and 1/3.
Cleans were devastating!
2&2/3, 68#
Deadlifts - comfort zone.
Cleans... I got poned in round 2.
Jerks... VERY challenging - I SO almost cussed. Almost. ;)
95#, 3 and 2/3 + 2pj
Rx'd at 105#, 2 2/3 + 2PJ
Cleans started to get heavy
63#, 3rounds + 25 jump rope
63# 2rounds + jump rope but I lost count. My clumsiness really slowed me down. Stupid one foot hops.
59#,4Rnds+2
95#, 4rnds + 2 cleans
F'n cleans
58#...4 + 2 PJ
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