December 16, 2021

Posted By: Christi

6 rounds for time of:
9 Clean & Jerks, 115/75 lbs
9 Burpee Box Jumps, 24/20 in
45 Double Unders
Goal: Sub 15 min

Lower rep range and a moderate weight that is going to make for one burner! The clean and jerk weight should be something you can cycle and complete in either one set or ideally no more than 2 for the first round. As you go into the later rounds quick singles may be the way to go for some of us. The burpee box jump over is going to be where it’s easy for us to slow down but work to push the pace here. Doubles should have you focused on efficiency and trying to keep the heart rate reasonable. Don’t be afraid to push the pace here today, see what you’ve got, and trust that fitness!

Shoulder Maintenance
3 rounds for quality of:
20 Plank Shoulder Taps
15 Band Face Pulls
10 L/10 R Single Arm Dumbbell High-pulls, pick load

Post Workout

1-2min per side Smash Calves
1-2min Foam Roll upper back/lats