Pull and Clear
Description
Four sets of three rounds pairing ruck high pulls with burpees over the ruck, resting only as long as the set took to finish.
Workout
Warm-up
5 min- 5-minute easy walk plus a few practice burpees to warm up.
4 Sets
- Each set is 3 rounds of: 15 Ruck High Pulls, 5 Burpees Over Ruck.
- Rest between sets equals however long that set took you to complete.
Cool Down
5 min- Walk it out and stretch your shoulders and hips.
Movement Breakdown
Ruck High Pulls
- Hold the ruck with both hands in front of your hips, feet shoulder-width apart.
- Hinge slightly, then explosively extend your hips to pull the ruck upward.
- Lead with your elbows, pulling the ruck up toward chest height.
- Lower it back down with control and repeat.
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.