Warm up: Review step-by-step Burpee form. Then 2 minutes of burpees and sit-ups. (Just because these movements are in the WOD for time, it doesn’t mean they should lok any different than in the warm up)
Mobility: 10 minutes on hips and shoulders – target what is tight on YOU today
Skill: 15 minutes of form review of one-arm DB Cleans & One-arm KB Cleans
WOD – total of 16 minutes:
In two minutes: 50 DU buy in (rest remainder of 2 minutes if finished, if not – perform max DUs for 2 minutes)
…then AMRAP for the remaining 14 minutes:
- 10/10 KB Cleans
- 15 Burpees
- 20 Wall Balls
- 25 Sit-ups
Suggested weights 24/16k for KB, 20/14lb Med ball
