Warm-up:
2nd Floor Run
20 90/90 hip stretch
10 Cat cows
5/side WGS
1 Round
20 Banded pull aparts
10 Push ups
Wrist prep
(Burgener Cleans)
Strength: Week 7
EMOM x 3
3 Low hang power cleans + 3 Push Press (50-60%1RM Push Press)
Ever 2 min x 5 Sets
3 Deadlifts
2 Low Hang Power Cleans
1 Jerk
*INCREASE EVERY 2 Sets Start 60-65%1RM Jerk
5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (115/75)
12 Bar Facing Burpees
15 Toes to Bar (must be done in sets of 5+)
Scaled:
5 sets (1 set every 3 minutes):
6 Shoulder to Overhead (95/65)
9 Bar Facing Burpees
12 Toes to Bar (must be done in sets of 4+) (OR 24 Hanging Knee Raises (Must be done is sets of 8+))
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