Warm-up
500m row
Then, 4 rounds
5 clean and jerks
5 OtB burpees
*start with an empty bar, add a little weight each time
WOD
“#hateburpees”
16 min AMRAP
30 clean and jerks (115/75#)(95/65#)
20 OtB burpees
20 clean and jerks (135/95#)(115/75#)
20 OtB burpees
10 clean and jerks (155/105#)(135/95#)
20 OtB burpees
5 clean and jerks (185/115#)(155/105#)
AMRAP OtB burpees
Strength
Weighted pull-ups – work up to a heavy triple district pull-up in 5-6 sets.
THEN, 3 ME sets unweighted.
Accessory work
Cool down, stretch and recover
