(A) Clean & Jerk Complex:1-1-1-1-1
**One complex consists of 1 x Power Clean + 1 x Hang Clean + 2 x Jerks.
Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.
(B) 4 Rounds
10 x Shoulder To Overhead - 61/43/35
15 x Deadlift - 61/43/35
20 x HR Push-ups
40 x Double Unders (Unbroken)
NOTE: If you don't get through the set unbroken, you start the double Unders again.
If your not yet able to perform 40 DU unbroken then pick 65% of your maximum unbroken record & use it + 5 Burpees.
A) 60kg
ReplyDeleteB)45kg
Did 1 min d/u attempts + 5 burpee's
18:44
The push ups were killer in that hot box
A) 60kg (thanks Michael clissold for the loan bar)
ReplyDeleteB) 52kg
13D/U 5 burpees
19:45 just made it
A)37.5kg
ReplyDeleteB) 35kg
1 min d/u attempts + 5 burpess
got to round 4 completed p/ups
A) Clean & Jerk Complex
ReplyDelete50, 52, 53.5, 54.5, 55.5kg. Were heavy but comfortable heavy.
B) WOD: 16.04 Rxd. All sets of Double Unders unbroken. Push Ups, definately not easy.
A) only worked up too 55kgs, power movements only due to hip injury.
ReplyDeleteB) WOD 19:45, all double unders unbroken!! Happy with that effort after having 9 weeks off from skipping.
@ 41kgs
Delete(A) 35,40,45,45,45
ReplyDeleteGot the all clear in the morning from Shane to go ahead with the jerks so took it pretty easy with this.
(B) 18:34
27 DUs + 5 burpees