MONDAY SHIFT 08/26/2019


10 Rounds

7 Hang Power Clean and Press
5 Burpees

Idea weight for Men: Single 35-55# KB/DB - OR - Pair of lighter dumbbells.
Idea weight for Women: Single Single 12-30# KB/DB - OR - Pair of lighter dumbbells

Score: Total time
Goal: Under 16 Min

If your first round takes longer than about 90 seconds - choose a lighter weight or lower the number of burpees.

For the hang power clean and jerks you will hold either a single dumbbell or kb in both hands at the waist or a pair of lighter dumbbells.

You will dip a bit with the knees bending and butt going back slightly. Keep the arms straight, weight pulled back, and heels down. Stand up hard and fast - shrug - and guide the weight up to the chest/shoulders. From here keep the belly tight and butt squeezed - and press the weight over your head finishing at lock out with the biceps by the ears.

For the burpees you may do regular burpees, no push up burpees, knee push up burpees, step in step out burpees, or even elevated burpees!

Find something that allows you to finish 5 in about 30 - 45 seconds or less!


HANG CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull