10/9/19

Warm Up

  • 20 med ball cleans
  • 10 Burpees

Burgener Warm Up

Strength Warm Up. 5 min Hang Power Clean 5-5-5

Clean Complex Every :90 sec complete the following for 8 sets. Start at 60% of your 1 rep Power Clean. Try to add 5% each set to build to 95%

  • 1 Power Clean
  • 1 Front Squat
  • 1 Power Clean
  • 1 Squat Clean

WOD. 10 min Cap

10-8-6-4-2 Power Cleans

2-4-6-8-10 Burpee over the Bar

Clean weights. 155/105, 175/115, 195/125, 205/135, 225/155