Burpees?!?!

Those darn Burpees...again!

Warm-Up
30s Singles
3 Rnds ~ 12 Slow Air Squats + 9 Abmat + 6 Slow Push Ups
30s D/U

BB Warm-Up

CLEAN Complex
OTM x 10:
Power Clean + Hang Squat Clean
1 = 50% (of 1RM)
2 = 55%
3 = 60%
4 = 65%
5 =70%
6-10 = Climb as you feel good...

10 Min REST

FRONT LINE
3 RFT ~
400m Row (Oz did 24 Cal)
21 Hang Power Cleans (115#/80#)
18 Front Rack Step-Back Lunges (115#/80#)
15 Bar-Facing Burpees
HINT ~ Don't push thru the 21 HPC just to drop the bar before you start your Lunges...that is 22 HPC then...as you have to pick up the bar... If you are breaking the HPC's, always finish on 20...then when you are going to start the lunges, pick up bar, perform 1 HPC to get to front rack position and begin Lunges!!!

Aerobic Recovery
20 Min of Bike or Row (conversational pace)
Every 4 Min perform 15 GHD Sit Ups + 20 Hip Extensions

Oz ~  19:01 (24 Cal & 95#)
Daliege ~ 95-155 / ??? (95#)
tb ~ 185-195-205-215-225 / 20:29 (6:42/13:4520:19 Rnd splits / Rows ~ 1:32/1:36/1:42)
HPC ~ 8-7-5 / 10-10 / 6-5-5-4 / Lunges ~ 9-9 all / burpees were S-L-O-W and stepdowns...BRUTAL)

His help is near for those who fear Him and His Glory will dwell in our land.