Power Cleans 5x3
Rest 5 Minutes"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Power Cleans - 5 x 3 95 lbs(1) 105 lbs(1) 115 lbs(1) 125 lbs(2)
ReplyDeleteWall Ball - 22 - 17- 21
Sumo High Dead lift - 7 -12 - 8 (75 lbs)
Box Jump - 19 - 22 - 20
Push Press - 12 - 10 - 7 (75 lbs)
Row - 9 - 8 - 9 (calories)
Tough workout, but I loved it.
Power Cleans(5x3) 155,165,175,180,185(1)
ReplyDeleteWall ball 22,21,20=63
SHDL 19,17,14=50
Box Jump 21,20,18=59
P Press 20,19,15=54
Row 17,17,19=53
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TOTAL 179
By my calculations you were @ 279, which is freakin close to the 300 mark. Nice.
ReplyDelete**Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Row 500 meters** - Looks like a good time, I think I will do this one next Saturday
--Trickle