Fitness: [On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 KB Swings 32/24kg
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 KB Swings 32/24kg
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 KB Swings 32/24kg
20 Min time cap. If you complete the first 2 sections your score is the time for the third section. Otherwise, your score is total reps.
Post: 10 minutes for quality: 10 Dead bugs
20 Split Stance Pallof Press (10 e side)
30 second Hanging Tuck Performance: [On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (43/29kg)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (43/29kg)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (43/29kg)
20 Min time cap. If you complete the first 2 sections your score is the time for the third section. Otherwise, your score is total reps.
Post: See Fitness Weightlifting: 1. Clean: 20 minutes to find your 1RM Power Clean. Then an additional 10 minutes to keep building and work to a 1RM Clean.
2. Bench Press: Find your 1RM
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
