Warm Up:
1 set:
:30 inchworm + push-up
:30 unweighted good mornings
:30 burpees
– Step down and up on the burpees.
1 set:
:30 shoulder presses
:30 RDLs
:30 burpees
– Jump down/drop to the floor quickly on the burpees.
1 set:
:30 hang clean and presses
:30 good mornings
:30 burpees
– Jump down AND jump up AFAP on the burpees.
Skill Work:
EMOM 6:
3 push jerks
WOD:
For time:
5-10-15-20-25-30:
Clean and jerks (65/95 lb)
Burpees
Intended Stimulus: 15-20 Minutes
Intermediate:
For time:
5-10-15-20-25-30:
Clean and jerks (55/75 lb)
Burpees
Beginner:
For time:
5-10-15-20-25:
Clean and jerks (empty barbell)
Burpees
HOME WOD:
Equipment:
For time:
5-10-15-20-25-30:
DB clean and jerks
Burpees
– Use two DBs.
Bodyweight:
For time:
5-10-15-20-25-30:
Weighted ground-to-overheads
Burpees
Movement scaling options:
Clean and jerk: Load, clean and push press, DB options
Burpees: Up-down, burpees to an elevated surface
Workout Volume: 5-8-11-14-17-20
Partner option:
For time:
20-25-30-35-40-45:
Clean and jerks (65/95 lb)
– Perform 12 synchro burpees after each set.
– Split the clean and jerks as needed.
Cool down:
2 sets:
1:00 foam roll quads
1:00 foam roll lower back