Monday 1-04-2021 Starke HomeFit
4:00 on / 2:00 off x 5 sets
21 box jumps
15 hang power cleans
9 pullups
max rep burpees over bar in time remaining
Workout Notes/Intentions: For today’s WOD, you will be working for 4 minutes and resting for 2 (work to rest ratio 2:1). Each set begins with a buy-in of: 21 box jumps, 15 hang power cleans and 9 pull-ups. Whatever time is remaining in your 4 minute work window will be spent on burpess. Score for each set is your number of burpees. The goal is consistency. Your last set should be a hard effort; pushing for your best score or close to it. Box jumps can be subbed for step ups if needed. Pick a weight for cleans that will allow you to get them done in 1-2 sets. Pull-ups can be subbed for any row variation and should be done in 1-2 sets. Everyone should aim to get around a minute of burpees. Some athletes will definitely get over a minute on the burpees. Try to move for the entire time you are doing burpees, slow your pace if needed rather than stopping altogether.
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