Wednesday, July 22, 2015


Fun with a burpee variant 


10 minutes to work on a skill toward your goals 

Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.

In between sets of clean, get in three sets of max reps 

Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  You will get two chances a week to do this most weeks.

Amrap 7 minutes
250m Row
9 box jumps (30/20)
6 burpees
3 clean pulls (using weight you finished with for the strength work

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