Well after a body weight WOD like we had yesterday I thought I would add in some weight today, with a little body weight....
10 mins pull up work - skill time work on kipping, remove bands, butterfly, strict whatever lets get the entire gym using that pull up cage.
7 hang squat cleans starting at 42.5/30kg
7 handstand push ups
1 min rest between rounds -
this rest is used to add 5kg to your bar every round, so men will end at 72.5kg and woman will end at 60kg.
***DO NOT put the bar down during your 7 reps - if you do it is a penalty to be added at the end of your workout 7 burpees for every time you "put" the bar down during your 7 reps.
Your score will be total time (including burpees) total weight and total burpees.