Warm up;
3rd floor run
10. Plate ground to overhead
10. Plate Squats
10. Plate hops
10. Calf Raises
5/side Perfect Stretches
“Burgener Warm up Cleans”
BBG: Clean Complex
Every 2:30 x 7
1 Clean Deadlift
1 Hang Power Clean
1 Squat Clean
1 Front Squat
Beginner
Every 2:30 x 5
5 Medball Deadlifts
5 Medball Squats
5 Medball Ground to overhead
5 Medball situps or situps
Metcon : For time (13 min cap)
30 Pull ups
30 Lateral Burpee Over bar
30 Clean and jerks (135/95)
Beginner Option:
30 Ring Rows
30 Burpees
30 Double dumbbell clean and jerks (35/25)
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