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03-02-18 18.2

Warm Up:

Jog 400 meters, then..

3 sets- increasing pace each set.
Bear Crawl
5 Walk Outs w/push up at the bottom of each
7 Air Squat 1st set , 7 Goblet Squat 2nd set, 7 DB Squat 3rd set
Warm Up your power clean to 75+% of your 1 Rep Max
2-3 short sets of DB Squats and Bar Facing Burpees



Go fast on the first section and leave yourself some time to rest going into the heavy clean.
Don’t break on the DB squats. Do the sets unbroken. Stand up as breath between reps.
Stay low on the burpee and turn in the air if you can.
Breath at the top and the bottom of each squat rep and each burpee.


Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

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