Warm up:
3rd floor run
10. Cat Cows
10/side Fire Hydrants
10/side bird dogs
10. Floor Snow angels
5 Inchworms to downdog
Barbell Prep 3 reps each
Burgener warm up Clean
Movement prep
50FT High knees
50FT Butt kicks
50FT Ballet walks
20 Power Squats
30 Sec Deadhang
BBG: 2 Rep every 30 sec for 7 min
Power Clean and jerk (135/95) or 60% of your Max
Metcon:
Amrap 6 min
30 Double unders or 30 single unders
10. Box jump overs (24/20)
10. Shoulder to overhead (95/65)
Rest 3 min
6 min to finish
Total number of reps (PART A)
Comments