Name: Playbook - Claire Thomas - W6/D3 POWER CLEAN & JERK + CONDITIONING
Uploaded: 2024-02-02T19:19:09.739Z
Duration: 30 min
Description: W6/D3 POWER CLEAN & JERK + CONDITIONING

Sweaty! My back will be feeling that one later for sure! Worked up to 115 on the clean and jerk and got through 7 rounds of the AMRAP 😅

Hannah

Johanna

I love that one!!! I put a band up “just in case” and only used it for the first 2 rounds! Pull-up’s are getting stronger!!! Happy hump day team! 💪🏽

Courtney Rodriguez

That was a good one after being sick for a week, glad to be back!

Christine

Pull ups were hard today! I did cable pull downs in place of them.

Jen Cook

Hannah 

After the previous days’ burn I didn’t go as heavy as hoped. Just #65 and completed 7 rounds of Amrap

Caity

Struggled to go as heavy as I wanted after the last two days, but pushed through the workout and still got a great burn. Dripping! 😅

My pull-ups are getting better because of this program Coach!  Many more lat muscles are engaging now…Thank you! 🤙🏾

Kerry

Phew that was tough! Thanks for continuing to push me to new levels !!

Krista

I did 7 rounds of the AMRAP. Used an airdyne bike instead of the rower for 15 calories

Stefanie Dodson

Power cleans & jerks are something 😮‍💨

Brittany

Love this combo pull today!  Rowing my fave, and pull-ups need constant work but getting there!❤️‍🔥💪🏼👊🏼

Karla

Victoria

10 total 

Hard time to
Navigate 15 calories when rower doesn’t work 

So 45 seconds total for 6 rounds at level 8…
Then 25 sends total 4
at level 4

Pull-ups- still needing “toe” assist

Heather

I forget to keep track of rounds mostly because I’m busy dying over and over again 😂

Melanie

Rachel

Just a few moves but such a good and effective workout! Loved this one ☝🏼

Bella

Jillian

Enjoyed it but my I was still sore from doing pull-ups during the hero WOD.

sarah

That was good! We subbed out the rowing machine for a minute run/sprint on treadmill!

Olivia Fenner

Your workouts keep pushing me further than my head believes I could. 🥹💪🏼

Faye

6.5 rounds and my dog licked my face “dry”

Meredith

Charity

Sweaty 🥵 AMRAP was a killer, mainly on the shoulders 😑

Jonah

Cheryl Sweat

Antonia Hanlon

10mins 5rds 4 amrap set 
#fridayactivation❤️‍🔥
Let’s turn it up 🆙😀

yangBAE

Loved this workout! Roll out abs paired with power cleans felt awesome. Got 8 full rounds on circuit

Alexandra Casi

Morgan

Avery

Way harder than it looks! Did 7 rounds with rower and 65lb barbell for barbell bent over rows

Sarah

Dead. Just a nail in the coffin after todays core challenge hiit ☠️

Kelsey

Dumbbells are still working!! 
I did 30 double unders in place of a rower! 
My arms felt tired from yesterday's so it was a challenge but a good one!!
Thank you

Carrie

Katie

Need to work on those ab roll outs 😅☠️

LEONARDO

Mary Weston

Bonnie Kay

Loved the first superset but just didn’t care for the AMRAP

Casey

7 rounds - OMG!! 🎉🥵Great all rounder!!

Cassie

Ryan

Melissa

Week 6, Day 3 - Power Cleans & Jerk + Conditioning

Warm up: Before you begin, I recommend completing the Functional Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Do a couple warm up sets before beginning, then superset 6 Power Clean + Jerk & 6 Barbell Ab Roll Outs. Increase your weight each set. Your last 2 sets should be very difficult. 

Superset X4 rounds:
Barbell Power Clean + Jerk - 6 reps
Barbell Ab Rollouts - 6 reps

- Start with the bar on the ground
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height
- Dip your knees, and explosively push up with your legs as you press the bar up
- Catching with arms at full extension
- Stand tall before lowering back to starting position and repeating for time or reps

Barbell power clean & jerk

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

Superset

Set a 20 minute timer & complete as many rounds as possible.

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing Machine

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Barbell bent over row

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

20 min AMRAP

W6/D3 POWER CLEAN & JERK + CONDITIONING

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Isma

Functional Body Plan Intro

Kendra Carson

Marsha Ross

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

W1/D1 BACK SQUATS + CONDITIONING

Love how these workouts are working on getting stronger, lifting heavier!

Brittney

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

Samantha Gonzalez

Jacquie

Natalie

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Lauren Hamilton

Longest week off due to being sick! Back at it now

W1/D7 REST

Crazy how a weekend off, with poor diet makes your endurance tank. Here’s to being back on track after being off 3 days.

Simple but gets the heart rate up. Love having heavy lifts and functional things.

Kari

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W6/D3 POWER CLEAN & JERK + CONDITIONING

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