Clean and Jerk or snatch? That is the question! This workout gave a very general description of ground to overhead and basically let us pick our poison. The snatch is faster, but maybe the clean and jerk is more realistic for you at this load in this volume. Either one you choose, be aware that the burpee is an evil MOFO and is looming on the other side. The hidden tricep fatigue that builds up really comes into play later on the barbell work. Go fast, take chances!
100 Jumping jacks
_______
10 Ground to overhead (no weight)
5 inch worm
10 Backward walking lunge + overhead reach with warms
2 rounds
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10 Barbell Deadlifts
10 no Push Up burpee
10 Barbell push press
10 Barbell Muscle snatch
2 rounds
________
12:00 Cap
)
RXConditioning:
“20.1”
10 rounds for time of:
8 ground-to-overheads (95/65lb.)
10 bar-facing burpees
Time cap: 15 minutes
Intermediate:
“20.1”
10 rounds for time of:
8 ground-to-overheads (65/45lb.)
10 bar-facing burpees
Time cap: 15 minutes
Baseline:
“20.1”
10 rounds for time of:
8 ground-to-overheads (45/35lb.)
10 bar-facing burpees
Time cap: 15 minutes
Accumulate 50-100 Hollow rocks for quality!
Score rounds and reps if you don’t finish.