11/5/19

Warm Up

  • 10 Strict Pull Ups
  • 10 Ring dips or Push Ups
  • 30 Double unders
  • 15 Medball cleans

Burgener warm Up

5 min to warm up a power clean 3-3-3

Strength 15 min To build to a heavy Clean Complex. Every 1:30 complete. Build each set

  • 1 Power clean
  • 1 Hang Power Clean
  • 1 Hang Squat Clean
  • 1 Squat Clean

WOD 16 min Cap

  • 100-80-60-40-20 Double unders
  • 10-8-6-4-2 Bar Muscle ups

Scaled.
200-160-120-80-40 Single unders

10-8-6-4-2 Pull-ups + Ring Dips