Gonna be a burner...
Warm Up
3min Low Bike
4 Spidy & Reach
12 Air Squats
2min Low Int. Bike
3 Walkouts
6 Russian BB Makers
1min Bike
5 Wall Squats
8 Slow Burpees
--------------
2-3 Rnds (Warm-up Wt)
3 DB Squats
2 Bar-Facing Burpees
------ Work up to DB Weight in these rnds----
2-3 Rnds
3 DB Squats
2 Bar-Facing Burpees
-------------
@ Comp Weight
2 DB Squats
2 BB Face Burpees
3 DB Squats
3 BB Face Burpees
Safe Clean Weight
REST 5-7 Min and begin...
18.2
For time:
1-2-3-4-5-6-7-8-9-10 Reps of Each:
DB Squats
BB Facing Burpees*
NO STEP-DOWNS or STEP-UPS Allowed / Two footed jump over bar
once finished...
Find a 1-RM Clean (power or squat)
ALL of this must be completed w/in a 12 Minute time-cap!
Daliege ~ Sunny Side (from Wed) ~ 2 rnds + 3 snatch (21 Reps) / 2 rnds + 2 Burpee (23 Reps)
Z. Wendt ~ going to CF Big Dane tonight!!!
tb ~ 8:14 / 235#
Lord I believe, help my unbelief.
No comments:
Post a Comment