ooohhh something new!

My plan for today was to get in some sort of lift session (starting with squats) but also work in some serious fat burn. I was thinking originally of just making my warm up a pretty fast-paced GPP and then maybe throwing in a bunch of snatches and swings to get the heart pounding post-squat, but then I checked my brother's log and the glory of the Dumbbell Bear was bestoeth unto me.

Think this is just what I was looking for for today ... must inquire if it's a heart pumper or just a muscle fatiguer. I would rather be huffing and puffing and than just noodley and sore.

Every minute on the minute for 20 minutes perform the following:

• 5 Dumbbell Deadlifts
• 5 Dumbbell Hang Cleans
• 5 Dumbbell Thrusters
  

Loading should equal 45% of bodyweight. (35-40lb DBs for me)

The quicker you do full set, the more time for rest before next minute.

Also do this one from Crossfit at one point soon:

Complete as many rounds as possible 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

http://www.crossfit.com/mt-archive2/004770.html