Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. I-Y-T
10. Sec dead hang
10. Scap retractions
10. Kip swings
(Wrist Prep)
Burgener
Strength: (Every 2 min x 5)
Build to a Heavy Complex
1 Power Clean
1 Hang Power Clean
1 Low Hang power clean
2 Jerks
Metcon: 20min cap
Partner (10RDS FOR TIME) 5RDS EACH
200m/150m Row/Ski or 10/8 Calorie Bike or 150m/120m Air runner
4 Deadlifts
3 S20
2 Bar Muscle up or 4 Chest to bars/ Pull up/ 6 Ring rows
RX: 155/105
Partner 1 Must complete 1 Full round before switching
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