Muscle clean 1-1-1-1-1 reps
Power clean 3-3-3-3-3 reps
Clean 5-5-5-5-5 reps
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- Bill Wallace on PE week of 1/20
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Exercises
200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
Muscle clean: 155-165-175-180-185(f)
Power clean: 165-165-170-180-175
Clean: 145-150-155-145-145(f5)
Tough! Squat cleans were *brutal* at the end.
On July 8 I did:
3 rounds of AMRAP in 5 min:
10-2KB squats (30 lbs)
10 vertical up/downs burpees
5 rounds of AMRAP in 5 min:
10-2KB deadlifts (30 lbs)
6 tuck jumps
9 rds and change of AMRAP in 5 min:
Lunge ladder with 30 lbs KB
2-2KB swings (30 lbs)