Warm-up
2 rounds
- 2 min Overhead Squat Hold with PCV pipe
- 10 Sit-ups
Strength
Find 1 RM Max
Perform as a complex
- 1 Deadlift
- 1 hang clean
- 1 Jerk
Metcon
15-minute E3MOM
- 15 Cal on Assault Bike, Air Runner, or Rower
- 1 round of light DT (115/85)
- 12 Deadlifts
- 9 Hang Cleans
- 6 Jerks
Commentary
Overhead squats are difficult for me, so I was intent on going unbroken during the 2 minutes of overhead squat holds. I used a 15lb plate under my heels to make up for my lack of mobility.
I worked up to 215lbs for the complex, which might be a PR on hang cleans. I was tempted to try 225lb, which would have been a clean and jerk PR.
I used the air runner during the Metcon and was able to hold pace through the first four rounds. I missed the final round by 8 reps of the complex. I finished them, but it was after the three-minute mark. I also used 125lb instead of the programmed 115lbs.
Tags: Cardio,
Clean and Jerks,
Cross Training,
Deadlifts,
EMOM,
Running