Warm Up

2x 10 DU 10 SU
8 Inch Worm
8 KB Swing
8 Burpee Broad Jump
8 KB Swing (heavy)

6x Partner Front Rack Stretch (3ea)

Met Con

3 Rounds For Time Of:
15 Hang Power Clean (135/95#)
15 Bar Over Burpee

Jeremey: 6:25

Made a pretty bad mistake in the first round. I did 13 regular burpees before realizing it was bar over burpee so I had to redo my set of 15. 😦 Otherwise, time would’ve been much faster. Unbroken on the first set of hang power cleans. 10/5 for the next two.

Extra Credit

3 x 20 GHD Sit Up

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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