Pre-mobility warmup: 2 Rds of 2 Wall walks & 6 wall balls (20/14lbs)
Mobility: Posterior Chain floss, Super Front Rack position, Banded spiderman’s (hip distractions), T-spine roll out
Post-mobility warmup: 2 Rds of 2 Wall walks & 6 wall balls (20/14lbs)
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Then, perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds.
Within each round Once you pick up the barbell you may not put it down until all movements are completed:
- 3 Deadifts
- 3 Hang Cleans
- 3 Front Squats
- 3 Jerks
Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.
PLEASE know that if you are truly getting into a maximal work effort, you should hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!! If you never get to failure during 7 rounds, you may either attempt to complete another round or perform 25 burpees.
Compare your score to the last time we did this.
