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AT HOME WORKOUT

Every 6 minutes for 4 rounds

16-12-8
cleans
burpees

WORKOUT NOTES

Think of today’s workout as four separate workouts for time. Keep the intensity high and treat each round like a sprint. Ideally you will have around ninety seconds of rest each round. If you find yourself working for the full six minutes, change your rep scheme to build in some rest. You will start each round with sixteen cleans then move on to sixteen burpees before starting the subsequent rounds of twelve and eight. The cleans should be quick touch and go reps. If you are using a barbell, choose a weight light enough to cycle the barbell quickly. Remember, you are looking at 144 reps of each movement, let that help guide your weight choice. Use your legs and hips to drive your piece of equipment up to your shoulders in a straight line. On your cleans: drop underneath your piece of equipment, finish with a strong front rack position, and point your elbow(s) forward.