7/30/19

Warm Up

  • 20 Good Mornings
  • 10 Burpees
    Burgener warm Up

Strength 16 min Power Clean Complex complete 11 sets adding weigh each time

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 2 Power Cleans

WOD 20 min clock

  • 4 Min AMRAP
  • 27 Hang Power Cleans 95/65
  • 27 Lateral Burpees Over the bar
  • 27/21 cal row
  • REST 4 MIN
  • 4MIN AMRAP
  • 21 Hang Power Cleans 115/85
  • 21 Lateral Burpee over Bar
  • 21/15 cal row
  • REST 4 MIN
  • 4 MIN AMRAP
  • 15 Hang Power Clean 135/95
  • 15 Lateral Burpee Over Bar
  • 15/12 cal row