December 8, 2018 – Barbell Club

December 8, 2018 – Barbell Club

A.

Within 10 minutes:
2 Power Cleans + 2 Front Squats + 2 Push Jerks
– 5 sets of
Rest as needed

Build to a heavy:
2 Power Clean
2 Front Squats
2 Jerks

Looking to build on the touch and go technique used for C work.

B. 2 Hang Power Cleans + 2 Push Presses 6 x 1

Every 1 minute, for 6 minutes (6 sets):
2 Hang Power Cleans + 2 Push Presses

Teams of 2:
2 Power Cleans From the floor working on touch and go technique and patience to the hip.
2 Push Press with a goal of reracking properly.

C. 5 minute AMRAP of Power Cleans, Front Squats, and Push Jerks

In teams of 2:

As Many Rounds and Reps as possible in 5 minutes:
3 Power Cleans
3 Front Squats
3 Push Jerks

Barbell at 60% of A work.
1 Partner Completes 1 Full Unbroken Round
1 Partner Rests
Alternating back and forth.

Rest 2 Minutes Before Moving on.

D.

As Many Rounds and Reps as possible in 4 minutes:
2 Power Cleans
2 Front Squats
2 Push Jerks

Barbell at 70% of A work.
1 Partner Completes 1 Full Unbroken Round
1 Partner Rests
Alternating back and forth.

Rest 2 Minutes Before Moving on.

E. 3 minute AMRAP of Power Cleans, Front Squats, and Push Jerks

As Many Rounds and Reps as possible in 3 minutes:
1 Power Clean
1 Front Squat
1 Push Jerk

Barbell at 80% of A work.
1 Partner Completes 1 Full Unbroken Round
1 Partner Rests
Alternating back and forth.

Rest 2 Minutes Before Moving on.

View on WodUp

Leave a Comment