Monday 03/16/26

Warm Up :

20 jumping jacks

10 air squats

8 inchworms + push-up

10 alternating reverse lunges

With empty bar x 2 rounds:

5 hang cleans

5 front squats

5 push presses

5 thrusters

For time/2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)

♂ 95, 115, 135 lb (43, 52, 61 kg)