Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.

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2 Responses to Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

  1. pmeyer says:
    20/05/2020 at 07:25

    PM, 20.5.20: I like this WOD, so re-did it at my gym. Power Cleans 40/45/50/55/60kg. Metcon 17+17+16+15=65 reps.

  2. pmeyer says:
    14/05/2020 at 12:52

    PM, 14.5.20: Did this WOD with Kai at Julie’s gym :-).. Power cleans 50/50/50/55/60kg (Kai 40kg). Metcon 16+17+16+17=66 reps (Kai 62)