At Firewall Workout:
Build for 15 minutes:
1 Power Clean + 2 Hang Power Cleans + 3 Front Squats
9RFT:
3 Hang Squat Cleans (155, 105)
6 Box Jump Overs (30,24)
At Home Workout:
For Time:
45 Burpees
40 Single Arm DB Thrusters
200 Double Unders
90 Sit-ups
200 Double Unders
40 Single Arm DB Thrusters
45 Burpees
Goal: <18:00
CAP: 24:00
STIM: Burpees are meant to be completed in 2:30-3:00. Members should pick a pace they can be consistent with ESPECIALLY on the first set of burpees. Thrusters are done 20/arm. Suggest members to either to all 20 on one arm before switching to the other or have them stick to just two sets on each arm (members are allowed to switch arms before hitting 20 on one arm meaning they could do: 12R/12L/8R/8L). Double Unders should be completed in under 3:00. If members elect to do Single Unders, double up the reps to 400. Sit-ups are to be completed between 3:30-5:00.