Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
10. Pushups
Burgener Warm-up (CLEANS)
Power Clean and Jerks (15-18 min including rest)
3 sets of 3 -2 -1 Power Clean and Jerks Waves
Repeat the waves for 3 sets with 2 min rest for each wave
First wave: 50-60-65% (Power clean and jerk)
Second wave: 60-65-70%
Third Wave: 70-75-80%
Conditioning: For time (14 min cap)
21-15-9
Thrusters (115/75)
Handstand pushups
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