“Liz” (Inspired by Liz Naum)
EQUIP: Barbell (75), Heavy KB (1.25 pood), Heavy DBs (25 lb.)
WARM-UP:
*Active Stretch
*400m Run
SET #1:
A) 5 Rounds -
*Within 1 minute, complete 30 x KB Swing
*1 minute x REST
B) Total # of uncompleted reps from all 5 rounds of Part A = # Burpee + Lateral KB Hop to do @ end of last round
C) 2 min. x Walking Back Rack Lunge (75)
SET #2:
A) 4 Rounds -
*Within 1 minute, complete 20 x DB Thruster (alt. palms fwd./ palms inward ea. rep)
*1 minute x REST
B) Total # of uncompleted reps from all 4 rounds of Part A = # Weighted DB Burpees to do @ end of last round
C) 2 min. x Walking Back Rack Lunge (75)
SET #3:
A) 3 Rounds -
*Within 1 minute, complete 10 x Power Clean and Jerk
*1 minute x REST
B) Total # of uncompleted reps from all 3 rounds of Part A = # Bar Facing Burpees to do @ end of last round
C) 2 min. x Walking Back Rack Lunge (75)
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