Using 50-60% of your 1RM Clean:
1. Do 1 rep of Power Clean and the 1st minute, 2 reps on the 2nd minute, 3 reps on the 3rd minute, etc. until you cannot complete the next consecutive number of reps within the minute. Dropping the bar during the minute is allowed.
2. Immediately after completing #1, run 1200m.
3. Rest/stretch for 3-5 minutes. Decide if you went too light or too heavy in #1, and adjust weight as necessary. Repeat the exercise as in #1, until you cannot reach the next consecutive number of clean and jerks within the minute.
Note: Your goal is to be able to reach 8-12 minutes for the clean and jerks.
FORGING A FIT COMMUNITY in Harrisburg, PA
110# for 9"
ReplyDelete1200m Run
110# for 8"
Loved this WOD. Sooooo easy for the first five minutes, and then it kicks in hardcore. Love the run in the middle, too. Great programming, Paul.