40 Cleans

My legs and shoulders seem tired.

Warm-up

  • 3:00 BikeErg (1,538m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Power Cleans
    • 10×45
    • 5×95
    • 3×135
    • 2×155
    • 2×175
    • 1×195

Weightlifting

E15S – 10:00

  • 1 Power Clean (205#)

A month ago I did one every 20 seconds for 12 minutes with this same weight. Today was four more total reps in two fewer minutes!

Conditioning

3 Rounds

  • 20 Single DB Box Step Overs (50#, 24″)
  • 20 Single DB Hang C&J (50#)

The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.

Midline

3 Sets

  • 20 OH Leg Lifts (20# DB)
  • 20 Seated Leg Lifts over DB
  • 20 OH Sit-ups (20# DB)
  • 20 Plank Hip Dips
  • 1:00 Plank
  • 1:00 Rest

Took me 13:33, which is actually 22 second slower than last month with 25#.