30 Mountain Climbers
5 Push Ups
10 Thread the Needle
5 Down/ups (no pushup, no jump burpee)
10 Iron Crosses
5 Vertical Jumps
Barbell Warmup: With an empty bar, in Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from Mid-Shin. If you don’t have a bar, use light DBs.
12 Min to build to a Heavy Single
Video courtesy of Rogue Fitness. Spend 12 Minutes getting nice and heavy on some Power Cleans. Suggest do a couple of lighter sets of 2-3 reps, then move up in weight, going to singles.
Odd – 5 Power Cleans (165/115)
Even – 7 Burpees
|With the low rep count, looking to get good, crisp reps on the Power Cleans. Make sure you are Not pulling early with your arms. For the burpees, keep a good, steady pace to get through them, and then rest for the remainder of that minute.|
Bar weight -> 155/110 -> 135/95 -> as needed