Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise:
Med Ball Cleans (20#/14#)
Double-Unders
Push-ups
Kettlebell Swings (53#/35#)
Results
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The Pop and Drop:
The key to the med ball clean is the shrug and pull under or “pop and drop”. Finish the shrug and pull under fast. Emphasize the speed through the middle and the “finish” with the shoulders back behind the ball while the arms are long then drop under quick into the receiving position or front squat. This is the same in the barbell clean and snatch.
The Burgener Warmup: Coach Mike Burgener – CrossFit Journal