Wednesday, July 22, 2015

Friday


Fun with a burpee variant 

Warmup

10 minutes to work on a skill toward your goals 

Clean 
3,3,3,3,3
Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.

Pull-ups 
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

No comments: