A. Spend some time working on the tall clean with light weights to emphasize speed under the bar, then work up to a heavy double in the squat clean.
B. For time:
16 DB push press, 4 box jumps
12 PP, 8 BJ
8 PP, 12 BJ
4 PP, 16 BJ
Post results to comments.
4 min 17 secs. I did this workout at home. I used my bottom step in my basement (which is less than 12″) to do the box jumps because my lower back wasn’t tolerating the higher jump today.
A. Worked up to 185# for 2 on the squat cleans — Overall I was happy with this, because I haven’t done heavy cleans in quite some time.
B. 4:19ish, with 45# DBs and 24″ box. Pretty sure I could have done this one quicker. The push presses got heavy pretty fast.
A. Got to 120# for 2, after failing at 125. Mind gets in the way sometimes… Still a PR, so happy with that.
B. 3:55 with a 16″ box and 30# DB. Yep, the PP got heavy fast. Had to break them up quite a bit in the second round.