Warm-up:
25 KB Swings
25 KB Snatches (each arm)
25 Lunges
Push Press:
3-3-3-3-3
7 Rounds for time:
10 DB Hang Cleans
10 DB Push-Press
10 DB 5-Count Burpees
Rx: 45/25
Everest: 35/20
K2: 25/10
5 COUNT BURPEE: Start standing upright, dumbells in hand at your side. 1) Squat down and place dumbells outside the feet without letting go. 2) Kick feet back in unison into a planked push-up position. Absolutely no flopping. 3) Rigid push-up – still holding dumbells. Your chest is still expected to touch the floor. 4) Pull feet back to starting position – do this also in unison. Both feet must always move together. 5) Return to a standing position. Hands are never taken off of the dumbells. If you cannot do burpees this way, follow the 5 count rule, just do it without your dumbells. If you are doing this scaled version, you are expected to jump and clap above your head to finish the rep.
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