Workout of the day
The workout of the day consists of:
For time: 15 Lateral burpees 5 Clean and Jerks (225 lb / ~102 kg) 12 Lateral burpees 4 Clean and Jerks (225 lb / ~102 kg) 9 Lateral burpees 3 Clean and Jerks (225 lb / ~102 kg)
Scaling
Beginners:
- Lateral burpees scaled to regular burpees
- Clean and Jerks scaled down to (95 lb / ~43 kg) Intermediates:
- Lateral burpees as prescribed
- Clean and Jerks scaled to (185 lb / ~84 kg) Rx: As prescribed
No equipment
For those without equipment: Replace Clean and Jerks with:
- 8 Push-ups (representing the barbell getting to shoulders)
- 8 Bodyweight squats (representing getting under the bar)
- 8 Vertical jumps (representing the ‘jerk’ portion of the lift)
Warmup
3 Rounds of:
- 200 meter jog
- 10 air squats
- 5 burpees
- 5 kettlebell swings (light weight)
- 5 presses with an empty barbell Followed by dynamic stretching:
- Leg swings (10 per leg)
- Arm circles (10 forward, 10 backward)
- Torso twists (10 total)
Cooldown
2 Rounds of:
- Walking lunges (20 steps)
- Downward Dog pose (30 seconds)
- Pigeon pose (1 minute per side)
- Foam roll (back, legs, and shoulder areas) Static stretching including:
- Hamstring stretch
- Quad stretch
- Shoulder stretch
- Tricep stretch
