Buy in:
5 min jump rope
5 min DROMs
20# x 15 ea. arm KB snatch
Burgener warm-up
Strength:
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
165#
Metcon:
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Scores:
Dips: 15-12-8-7-8-7-6-7
Sit-ups: 12-12-11-12-11-11-11-12
MFS:
1/4/5
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