Monthly Archives: October 2025

Cleans and Presses

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5 rounds of

  • 5 x Strict Press @ 75-80% of 3RM from last time

Then every 2 minutes for 10 minutes

  • 1 x High Hang Clean @ 5-10lbs heavier than last time
  • 1 x Hang Clean
  • 1 x Clean

Then 5 rounds of

  • 1 x Clean @ heavier than above
  • Rest 90 seconds

Then Grace, for time

  • 30 x Power Clean and Jerk @ 95lbs

Results: Used 100lbs/45kg for the Presses. Part 1 of the cleans 130lbs/59kg and for part 2 started at 140lbs but felt good so did the last two rounds at 155lbs/70kg. Metcon 7:47.

Bench Press and Weighted Pullups then Ring Dips and Power Snatches

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3 rounds

  • 5 x Bench Press @ 80% of 1RM
  • 5 x Weighted Pullups @ 13kg

Then 7 rounds for time

  • 21-18-15-12-9-6-3 x Ring Dips
  • Between every round stop and do 3 x Power Snatch @ 65lbs

Results: Used 82kg for the Bench… had to break up rounds 2 and 3 into two sets (4 reps plus 1 rep), with each break re-racked weight and took a 20-25 second pause. Metcon 10:55.

DB Squat Cleans, DB S2OH and DUs

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For time

  • 1-2-3-4-5-6-7-8-9-10 x Dumbbell Hang Squat Cleans @ 16kg per hand
  • 10-9-8-7-6-5-4-3-2-1 x Dumbbell Shoulder to Overhead @ 16kg per hand
  • Between each round 25 x Double Unders

Results: 13:56 may have missed a few reps at the beginning( I think on the set of 9 S2OH, went straight to 8)