Power Burp and Jerk

Power Burp and Jerk

SKILL
Interval Warmup

Row or Bike
40′′ on, 20′′ off x 15
Match last week’s intensity

WOD
Power Burp and Jerk

15-12-9
DB Power Clean & Jerk (50/35#)
Burpee 

Planker

Planker

SKILL
Lunge City


Weighted Walking Lunge 100m (25% BW)

WOD
Planker


AMRAP 15′
20 Quadruped plank Shoulder Taps
15 Russian Kettlebell Swings, heavy ;)
10 Burpees 

​​​​​​​Totals

​​​​​​​Totals

SKILL
Totals
 

15’ to find a heavy Back Squat
15’ to find a heavy Deadlift
15’ to find a heavy Strict Press

“heavy” means challenging for the day,
could be a 90%, could be a PR
record these weights!
compare vs. Feb 20th