2 Rounds of:
30' Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed
GET POWERFUL
Clean and Jerk
Every 2:30 for 15:00
3 Reps
Drop and Reset
GET FIT
For Time
2-4-6-8-10 reps of:
Power Clean 135/95
Burpee Bar Muscle Up (or Burpee Pull Up)
12 Min Cap
COMPETITORS EXTRA
3 Rounds
3:00 Row for Calories
1:00 Lateral Burpees over Rower
1:00 Ring Dips
2:00 Rest
COACHES NOTE:
Fixing the set up position on the Clean and Jerk is an easy way to keep athletes moving heavier weights more consistently. On the metcon, teaching athletes how to "jump into the bar" to establish that kip swing is the best way to gather momentum for the BMU singles.
ATHLETES NOTE:
Stick to drop and reset reps in your C&J. Try to complete the set within :30 even at your heaviest reps. Singles is a good theme for the workout as well! No need to blow up your much needed grip.
Routine 5: Shoulder & Biceps & Abs
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)