Рет қаралды 1,818
I really had no idea what to expect other than landing somewhere in the hang squat clean and shoulder to overheads. I figured I'd like to do sets instead of singles to optimize time. The burpess were a very deliberate 12-15 seconds to not spike the heart rate so that I could hold on to my sets. I wanted to knock out the power cleans in the first 2 minutes because I knew it would probably take 3 minutes to do the front squats. I'm faster on the shoulder to overheads and figured that should give me just over a minute to get as many reps as I can at the final movement. I split the power cleans up into 10-5, 6-5-4. The Front Squats were broken up into 12-10-8 as well as the shoulder to overhead. I got a set of 3, then 9 in the final minute of the hang squat clean and shoulder to overhead. For the second workout, I wanted to ease into it not knowing how fatigued I would feel. I started with 155, then 185, 205, 227, 247, and then failed 257lb at the buzzer. Hindsight I could have done maybe one less lift and finished with 257 and maybe gotten it. 9 Minute AMRAP of 30 Power cleans, 30 front squats, 30 shoulder to overhead, 30 hang squat clean and shoulder to overhead all at 115lb. Every minute starting at 0, complete 3 bar facing burpees. Workout 2 starts at the 9 minute mark and you have 6 minutes to complete a 1RM hang clean and jerk. Finished with 129 reps and 247lb RX.