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WOD

“Barn Burner” (5 Rounds for reps)

“Barn Burner”

x 5

3 MIN AMREP

50 Double Unders (75 Singles)

Bar Facing Burpees

Max Power Cleans

Rest 3 min between Rounds

Start with Lowest weight and go up each AMREP

1st AMREP – 21 BFB

2nd AMREP – 18 BFB

3rd AMREP – 15 BFB

4th AMREP – 12 BFB

5th AMREP – 9 BFB

RX+. -M-115/135/155/185/205. F-85/95/105/135/145

RX -M- 95/115/135/165/185 F – 75/85/95/125/135

50-59 -M – 85/105/125/155/175. F-65/75/85/105/115

60+ -M-75/95/105/135/155. F-55/65/75/95/105

Basics. – 25 JR, 10-8-7-6-5 Burpees, BB/PVC for PC
DESCRIPTION

We’ll build in weight with each round during these short intervals

With rest built in, look to move with a purpose during the work portion

Your score for each AMRAP is the total power cleans completed

Your final score is the total cleans over the 5 rounds

You should have at least 1 minute at the bar for each round

Adjust jump rope and burpees as needed to accomplish that

POWER CLEANS

Choose weights based of the following recommendations:

First 2 Rounds: Touch-and-Go Reps

Last 3 Rounds: Steady Singles

DOUBLE UNDERS

Choose a rep number or variation that takes under 1 minute to complete

AFTER PARTY

Midline WSU SU VUPS (Time)

Midline

50 Weighted Sit Ups

50 AbMat Sit-ups

50 V-ups

RX+- 50/35 DB

RX- 35/20#

M1- 20/15#

M2- 15/10#