LIFT

EMOM x 10

1 Power Clean + 2 Push Jerk + 1 Split Jerk

You don’t want to built into too heavy of a load here as you are going to accumulate fatgiue through the rounds. Keep it a moderate load and increase just a little as needed, as it starts to feel better.

SWEAT

For Time in 15 mins

18-15-12-9-6-3

Thrusters @ 40/30
Burpees

Classic “melt your face off” type workout. Burpees are not over the bar, so make sure we are opening up those hips on every rep. Next week week we will be giving the FAST & FURIOUS benchmark workout a spin.

DUMBBELL VERSION

For Time in 15 mins

18-15-12-9-6-3

DB Thrusters
Burpees

BODYWEIGHT VERSION

For Time Within 15 min

5 Rounds of

35 Air Squats
Burpees