Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
10. Pushups
20 sec dead hang
Burgener Warm-up (CLEANS)
Strength: IF TIME IS SHORT MAKE IT RUNNING CLOCK FOR 15MIN
10 Sets (1 set every 30 seconds)
1 Box Squat @75-85% of 1 RM Back Squat
-Rest as needed-
-Then-
5 Sets (1 set every 2 minutes)
1 Box Squat @90-100+% of 1 RM Back Squat
Metcon: 10 Rounds for time ( 13 min cap)
4 Handstand pushups
3 Lateral burpee over bar
2 Clean and Jerk (155/105)
Scaled: Pike push ups
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