Warm-up

Strength:

Every 2min x 14min

Build to a 1RM Push Jerk

Suggested Reps: 5,4,3,1,1,1,1

Conditioning:

This is meant to be FAST. There’s no stopping during this workout. You should be unbroken, touch and go on the barbell so pick a weight that allows for this stimulus. If the bar facing burpees slow you down, then modify to regular burpees to maintain the stimulus.

“Grettel”

10rds

3 Clean and Jerks 135/95 (Intermediate 115/75, Beginner 65/45)

3 Bar Facing Burpees

Time Cap 8min

Finish:

2 sets IYTW’s x 8 each.

These should be SUPER light. 5lb plates at most.