Use Kettlebells, Dumbells, fellow members, barbells, whatever. Practice for a bit and see what you can “get up”. Then you will do 3 sets of 10 (5 per arm) with a challenging weight.
3 Rounds For time/reps:
5 Squat Clean to Thrusters (135/95)
50 Double Unders
5 Squat Clean to Thrusters
Max Effort Burpees in 1:00
For each Squat Clean you will pass thru the bottom of the full squat, then Thruster the bar up as you would in a Thruster. Not stopping to Jerk the weight up. Each rep will start from the ground. Rest is built in to each round. Your score is the total time-including rest, as well as the number of burpees.
This WOD was borrowed from “The Outlaw Way”. The Outlaw CrossFit method of programming has been spreading like wildfire throughout the community. This high volume Met-Con is a prime example of the programming used. We periodically use it from time to time. This is a hard WOD. Scale as necessary.