WARM-UP
4 ROUNDS
(:15 EACH)
MOVT 1 - JUMPING JACKS
MOVT 2 - GROINERS
MOVT 3 - UP-DOWNS
MOVT 4 - JUMPING SQUATS
INTO…
1 ROUND
10 ELBOW PUNCHES + 5 OH PRESS
8 SCAP PULL-UPS
6 TUCK-UPS
4 BURPEES
INTO…
1 ROUND
5 CLEAN DEADLIFT + 5 OH PRESS
8 KIP SWINGS
6 V-UPS
4 BURPEES
INTO…
1 ROUND
5 CLEAN DEADLIFTS + 5 OH PRESS
8 KIP SWINGS
6 V-UPS
4 BURPEES OVER BAR
STRENGTH
ON A 10:00 RUNNING CLOCK…
BUILD TO A 3 REP POWER CLEAN & JERK
(SCORE IS WEIGHT)
WORKOUT
20 ROUNDS FOR TIME
1 POWER CLEAN & JERK (185/135)(135/95)
2 BURPEES OVER THE BAR
3 TOES TO BAR
(SCORE IS TIME)
