“Hook and Ladder”

Complete the following:

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)


Same Amount Of Work, 3 Different Ways.

Todays interval style workout includes the same amount of work completed in 3 different versions. The total amount of work in each 5-minute window is 30 reps at each movement. You will work through the listed reps and rest with whatever time remains until the next interval. Because there is rest built in, we are looking to move quickly through each section. To make sure you have enough rest built in, each piece should take less than 4 minutes to complete so you have at least 1 minute of rest before starting the next round. The score for today will be the sum total of these 3 efforts so record your time for each interval. Get in and do work today gang!

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