All,
This week's workout is for time.
Start time:
Jump rope for two minutes
9 rounds of:
7 - 3/4 of body weight squat cleans
8 - burpee box jumps (burpee followed by box jump)
Jump rope for two minutes
Stop clock.
Quickest time wins!
Good luck. The link below contains the appropriate form of a squat clean
http://www.youtube.com/watch?v=KZIyclnH68g
One point of clarification for squat cleans, weight not to exceed 135 lbs.
ReplyDeleteSetting the bar at 32:26...I was expecting much faster. The squat cleans were 135 lbs and started off slow but sped up as my technique improved. Unfortunately burpees slowed down as the cleans improved.
ReplyDeleteNice workout. Good luck!
I probably shouldnt have done this work out on the same day that I decided to run 4 miles in the morning. I also shouldnt have done this workout after missing the last two with back injuries but you know me, young Ronnie Coleman. 48:20 for me, I had to take a break after every set to keep from falling over. Wow, I need to try this one again but on second thoughts lets move on to next week. Great workout from the Horn of Africa.
ReplyDeleteThis was an a**kicker! Seth I have no clue how you did 135lbs. 33 minutes for me, did squat cleans with 40lbs dumb bells, the box jump added to the burpees made me want to puke...'nough said. Enjoy the weekend warriors!
ReplyDeleteI concur. expected faster and an a**kicker... Awesome workout though.
ReplyDelete26:30 for me @135lbs and a 24" box.
Have a great weekend!
You got me again Matt. 30:30 for me. Corey finished right behind me and will post later today. Have a great weekend!
ReplyDeleteOmg! This workout was a killer! 27:04 for me but i did squat cleans with 45lb dumbells. 125lbs as prescribed was way too much fo me to do 9 rounds with. Awesome workout!
ReplyDeleteCdr V yell Corey Landric said hi! He is a classmate of mine and Aaron's.
ReplyDelete