231101

Wednesday 11/01/2023
SHIFT Version
8 Rounds
30 Seconds Burpee
30 Seconds Dumbbell Hang Power Clean + Press
Rest 30 Seconds Between Rounds

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB

Score: Total Number of Burpees
Score: Total Number of Hang Power Clean + Press
Goal: 25-40 Burpees 55-80 Hang Power Clean + Press

Scaled: 35 lb. Dumbbells
Burpees: 6+6+6+6+6+6+5+6 = 47 Reps
Hang Power Clean: 8+8+8+8+7+7+8+8 = 62 reps

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2197m, 2:16.5/500m