1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE
*Hang Pause Power Clean: Pause in receive for 3 seconds.
**Pause Split Jerk: Pause in split for 3 seconds.
*I want this to be “touch n go”. No putting the barbell down.
Sumo DL
10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE
Dumbbell Bench
5 Sets
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.
*Use same dumbbell weight for both movements. Only score a single dumbbell weight. For example: If you used 50lb Dumbbells your score would be 50lb.
Metcon
AMRAP 12 Minutes
24 Power Clean and Jerks (115/80) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)
Workout Description Video:
Scaled:
AMRAP 12 Minutes
24 Power Clean and Jerks (95/65) (in sets of 6+)
36 GHD Sit Ups (in sets of 9+)
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