Warm-up:
-12 alternating lunges with rotation over front knee, 2 mins jump rope, pass throughs
Lift: Power Clean – 5x3
Rest 2 mins in between sets.
then, if you have the energy, a conditioning workout:
5 rounds of the following for time:
10 KB shoulder presses (alternating, 5 each side per round)
10 jumping knee tucks (jump in the air, bring knees to chest)
20 Double unders or singles
-JD
Cleans at 205#, got really hard towards the end. Metcon in 5:45, first time I've felt confident doing double unders!
ReplyDelete