Warm Up
3 rounds
200m Row
10 Muscle Cleans + Shoulder Press (empty bar)
5 Up Downs (burpee without the pushup)
– into workout prep –
3 rounds
3 Clean and Jerks*
4 Bar Facing Burpees
3 rounds
200m Row
10 Muscle Cleans + Shoulder Press (empty bar)
5 Up Downs (burpee without the pushup)
– into workout prep –
3 rounds
3 Clean and Jerks*
4 Bar Facing Burpees
* Add weight each round progressing towards workout weight
Around the World
8 sets
1 Set Every 4 minutes
200m/175m row
5 Clean and Jerk (155/105)
10 Bar Facing Burpee
Accessory
3 sets
20 Single Arm Alt. DB Bench
20 DB Bent Over Rows
