The gym is open from 9 till 11 today, class at 9:30. Closed tomorrow and open from 12 till 8 on Thursday.
Warm up: 10 Good Mornings, 10 Empty Bar Clean and Jerks
“Ho Ho Oh No”
Every minute on the minute for 20 minutes:
3 Deadlifts @ Bodyweight
2 Power Cleans @ Bodyweight
1 Full Clean and Jerk @ Bodyweight
If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes. If you do not complete the burpee penalty you must hold a push up plank position for 20 seconds on 10 seconds off for the remainder of the 20 minutes.
If I got 9 rounds of the deadlift, power clean, clean and jerk, and failed on the 10th round I would start doing 10 burpees every minute for the remaining 10 minutes. If I only got 9 burpees on minute 17 I would immediately start 20 second on 10 second off pushup plank position for the remaining 3 minutes. Got it?