Deconstructed dumbbell clean and jerk
Warmup:
CFWU
WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
45, 50, 55, 60, 60(f)
That was remarkably hard. The push presses were the worst part. I had a hard time finding a spot for the dumbbells during the squat, too.
Buyout:
Incline bench:
135x7
155x7
175x4
Bent-over row
95x5
135x5
135x5
135x5
Max double-unders in 3 minutes: 103
BW: 196
CFWU
WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
45, 50, 55, 60, 60(f)
That was remarkably hard. The push presses were the worst part. I had a hard time finding a spot for the dumbbells during the squat, too.
Buyout:
Incline bench:
135x7
155x7
175x4
Bent-over row
95x5
135x5
135x5
135x5
Max double-unders in 3 minutes: 103
BW: 196
Labels: Bench Press, Cleans, deadlift, double-unders, dumbbell, Front Squat, push press, upright row
posted by mmm bort! at
2:48 PM
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