Activation
5 rounds for quality:
20 Single Unders
5 Slow Burpees
8 Box Step Ups
1:00 on Any Machine
Barbell Cycling
Every 2:30 x 5 sets:
30 Double Unders
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
*Build to 70-80% of 1 Rep Max Clean and Jerk*
Metcon
“One at a Time”
For time:
30 Burpee Box Jump Overs (24”/20”)
30 Power Clean and Jerks (155lbs/105lbs)
30 Burpee Box Jump Overs (24”/20”)
Modifications
Burpee Box Jumpovers
-Burpee Squat Jumps
-Burpees to Target
-Burpees
