Dumbbell Clean and Jerk complex
Warmup:
Row 350 or so
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.
Buyout:
30, 35, 40, 45, 50
1 armed DB clean and jerk @ 100, 90, 80, 70, 60, 50
Squats at 135x8, 205x5, 255x3 (should have done way more)
Clean and Jerk 135x8
BW:200
Row 350 or so
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.
Buyout:
30, 35, 40, 45, 50
1 armed DB clean and jerk @ 100, 90, 80, 70, 60, 50
Squats at 135x8, 205x5, 255x3 (should have done way more)
Clean and Jerk 135x8
BW:200
Labels: Clean and Jerk, Cleans, deadlift, Rowing, squats
posted by mmm bort! at
2:23 PM
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