3 rounds
3 burpee broad jump
10 lunge to instep
:20 squat hold
10 pvc/broom stick pass through
8 pvc/broom stick overhead squats
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1:00 pigeon stretch (each)
1:00 couch stretch (each)
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3 rounds:
6 thrusters
6 power snatch
6 push jerks
6 hang squat cleans
6 overhead squats/front squat
*if no barbell, use Dual DB/KB or a single DB/KB with 3 reps on each side
HOME GYM:
“Tommy mac” (25:00 )
2 rounds for time:
12 burpees
12 thrusters ( 115/75 )
12 burpees
12 power snatch
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats
DB/KB/MB:
“Tommy mac” (25:00 )
2 rounds for time:
12 burpees
12 single arm thrusters
12 burpees
12 single arm power snatch
12 burpees
12 single arm push jerks
12 burpees
12 DB/KB single arm hang squat cleans
12 burpees
12 DB/KB front squats
BODY WEIGHT:
“Tommy mac” (25:00 )
2 rounds for time:
12 burpees
12 odd object thrusters
12 burpees
12 odd object alternating hang power snatch
12 burpees
12 odd object push jerks
12 burpees
12 odd object hang squat cleans
12 burpees
12 odd object front squats
