“Raining Blood” (Slayer – “Reign in Blood”)
4:17- count rounds and completed half-rounds for score.
10 Turkish Get-up @ 30-40% of 1RM
10 Turkish Get-up @ 60-70% of 1RM
Alternate arms as desired, and rest as needed.
And then, skill work:
Practice with the goal of making noticeable improvement in position, execution, and fluidity. Keep the total number of lifts (divided between the 2 movements) to 60.
*Use care and focus on technique to not allow the burpee box jump to turn into a wiggly, flailing mess. The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground and into a stable jumping position. The components of a regular box jump should not change with the addition of the burpee.