CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
CLEAN YOUR SHIT AND PUT IT BACK WHERE YOU GOT IT!
3 HANG POWER CLEANS
2 FRONT SQUAT
1 JERK
COMPLETE 5 SETS OF THIS COMPLEX, EVERY 90 SECONDS
***DO NOT TURN THE JERK INTO A THRUSTER, SEPERATE FRONT SQUAT AND THE JERK.***
7 ROUNDS
7 DEVIL’S PRESS (50s/35s) (IT’S A BURPEE HOLDING DB OR KB, INTO A SWING OVERHEAD WHEN YOU STAND UP)
49 DOUBLE UNDERS
***WHEN DOING THE BURPEE PORTION OF THE DEVIL’S PRESS, DO NOT, DO NOT, DO NOT LET YOUR HIPS FALL TO THE FLOOR AND OVEREXTEND YOUR SPINE!!! GO DOWN IN THE BURPEE KEEPING YOUR SPINE IN A NEUTRAL POSITION
*12 MIN TIME CAP