Warm up
Junkyard Dog
5 Jumps per side 5 Over and Under
Wrist Prep
Burgerner warm up Clean
( 3 reps each )
1. Down and up (the shoulder shrug)
2. Elbows high and outside (high pull)
3. Muscle Clean(upper-body strengthening exercise)
4. Power clean lands (quarter-squat landing)
5. Squat Clean (full-squat landing)
6. 3 Strict Press + Push press + 3 Pushjerk
BBG (1 Set every 1:30 x 7)
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 85% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
Metcon
5 Rounds (15 min cap)
12 Toes to bars
12 Box jumps (24/20)
12 Thrusters (95/65)
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