Saturday July 4, 2020

Hero Workout: SHIP

7 Squat Cleans (185/125) 
8 Burpee Box Jumps (30/24) 
9 Rounds 

Time Cap 25 Minutes

The Squat cleans are heavy and the burpee box jumps are high- please use a progression if the rounds will take longer than 2 minutes a piece.  The Squat cleans do not have to be unbroken, but you should be moving through them.  The burpee box jumps should be consistent. 


800 M Run 
60 Air Squats 
40 KB Swings 
20 Burpees 
10 V ups 
2 Rounds 

25 min Cap 

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