Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
10. Pushups
Burgener Warm-up (CLEANS)
Strength
Strength: Clean and Jerk (12 min)
5 @70% 1RM
4 @75% 1RM
3 @80% 1RM
2 @85%1RM
1 @90%++
**There are done in Singles so reset after each rep.
**Rest as needed between sets
** Any how
Conditioning: (FOR TIME 16 min cap)
400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)
21 Thrusters (75/55)
400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)
15 Thrusters (95/65)
400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)
9 Thrusters (135/95)
400/300m Run or 500/400m Row or 4th floor run (Till the ramp going to the 5th)
Comments