Friday 08.26.16

21-18-15-12-9-6-3 reps for time of:
Dumbbell burpee / hang squat clean / thrusters, 10-20 lb dumbbells
Pull-ups , assist as needed

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster. 

Post time to comments. 

Demo Video
She does these burpees with a strict push-up which is not necessary but this is the best video I could find. 

Guess I need to start making my own demo videos. 😉


  1. 18:29
    8# db (16# total) – my other Dumbbells are interchangeable and make it hard at times for cleans.
    Assisted pull ups

    Even though I went light and had more assists- this kicked my butt. I thought about quitting several times. The lighter weight helped to focus on form. I did burpee to plank, but caught myself several times going down to push up without thinking!

    Happy Friday!

  2. 33:22
    20 lb Dumbbells
    Jumping squats

    If I had my 10 lb dumbells I totally would have switched but I left them behind at on our vacation!

  3. 13:05
    10 lb. Dumbbells (20 lbs. totally)
    Hop pull-ups
    Had to catch my breath a couple times! Whew!

  4. 28:30
    10 lb dumbbells
    Burpees to plank (nursing a volleyball injury on my hitting arm)
    Band assisted pull-ups

  5. All day at the zoo! Then:

    10# Dumbbells
    Burpees to the floor
    Self asst pull ups, heels on floor

    Dripping everywhere!

  6. 22:54. Ouch I say, Ouch. I did jumping pull ups. really need to invest in some bands. Used 8# because my adjustable ones were not good for this. Thanks for a great workout

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