COMPETE
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts 35/50 M25/50
200 Meter Run
7 Double Dumbbell Burpee Power Cleans 35/50 M25/50
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks 35/50 M25/50
- Score = Slowest round. Log the time for all three rounds.
TRAIN
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts 35/50 M25/50
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks
SWEAT
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts 25/35 M20/30
200 Meter Run
7 Double Dumbbell Burpee Power Cleans
200 Meter Run
5 Double Dumbbell Burpee Clean & Jerks
AT HOME
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks
EQUIPMENT-FREE
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Burpees
200 Meter Run, 7 Burpees to a Target
200 Meter Run, 5 Burpee Broad Jumps
AFTER PARTY
5 “Touch and Go” Power Snatches
The Intention is to keep the same weight across all five sets.
Aim for a load between 70-75% of your 1RM.
