Level 1
18 Minutes As Many Rounds as Possible
5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#)
5 one arm Thruster (R) into 10 Overhead Lunges (25/15#)
2 Squat Clean & Jerk (65/42#)
2 Wall Walks
Level 2
18 Minutes As Many Rounds as Possible
5 one arm Thrusters (L) into 10 Overhead Lunges (35/20#)
5 one arm Thruster (R) into 10 Overhead Lunges (35/20#)
2 Squat Clean & Jerk (95/65#)
2 Wall Walks
Level 3
18 Minutes As Many Rounds as Possible
5 one arm Thrusters (L) into 10 Overhead Lunges (40/30#)
5 one arm Thruster (R) into 10 Overhead Lunges (40/30#)
2 Squat Clean & Jerk (125/85#)
2 Wall Walks
Level 4
18 Minutes As Many Rounds as Possible
5 one arm Thrusters (L) into 10 Overhead Lunges (50/35#)
5 one arm Thruster (R) into 10 Overhead Lunges (50/35#)
2 Squat Clean & Jerk (155/110#)
2 Wall Walks
Daily Strength
Technique for Squat Clean & Split Jerk
Every 75 seconds for 6 rounds:
Clean Pull + Hang Clean High Pull + Squat Clean + Split Jerk
Daily Motivation
The Burpee Challenge is the first of several Challenges we have planned for 2020. Have you started yet?
I believe improvement comes by doing things you don’t want to do. That is why we are starting with Burpees. Develop the habit of doing.
