General Warm-up:
2 rounds of:
Run 200/Row 250
8 Spiders
7 T-Push-ups
8 V-ups
7 Deep squats
8 Shoulder press w/T’s
…then…
Ski 12/8 calories
20m Farmers carry
40 second D-ball rock
10 KB swings
Specific warm-up:
2 rounds of Burgener warm-up
7 Clean & Jerk (45/33)
5 Clean & Jerk (95/63)
3 Clean & Jerk (135/93)
2 Clean & Jerk (165/113)
1 Clean & Jerk (185/123)
Strength and Conditioning:
5 rounds of:
1 Clean & Jerk (185/123)
3 L-sit pull-ups
5 Ring dips
Rest 3:00
50 Burpee box overs (24/20″)
Rest 3:00
3 rounds of:
50 Double unders
15 Hang squat snatch (95/63)
For time
(30:00 cap)
Post results and experiences to comments
30:00 + 45 mod
165 c&j
20”box
75 squat snatch
DU 1st round. 3x singles after that
29:31 Rx
Wowsers. Really tough. C&J was hard. HSS went really well though!