Focused Work:

Snatch Balance

 

Conditioning:

“Crank it up”

3 rounds of:

15 Wall-Ball Shots (20/14) @ (12/10′)

10 Burpees

5 Muscle-ups

 

…then

5 rounds of:

50 Double Unders

5 “Jana Burpees”*

5 Handstand Push-ups

Rest 1 minute at the end of each round

 

…then

3 rounds of:

15 Box Jumps (30/24″)

10 Burpees

15 GHD Sit-ups

 

For Time

*Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.

 

Flexibility/Mobility:

Pigeon – 1:30/side

Super Front Squat – 1:30/side

Olympic Wall Squat – 2:00

 

Royal Huddleston Burpee Challenge:

Day 83

 

 

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