Warm up:
10. Calorie Machine
20 90/90 Hip openers
10/side Alternating Deadbugs
10/side Alternating Bird dogs
5/side Pinwheels
5/side alternating scorpion stretches
10. Plater Overhead presses (10lbs)
Burgener Warm up:
Clean
BBG:
E2MOM x 6
2 Low Hang Power Clean
1 Hang Squat Cleans
THIS IS A COMPLEX AND SHOULD BE TOUCH AND GO
Metcon: 17 min cap
12-9-6
Devils Press (50/35)
21-15-9
Double dumbbell Front Squats
Pull ups or Ring Rows
CHOOSE A WEIGHT THAT YOU CAN DO THE DEVILS PRESS CONTINUOUSLY WITHOUT STOPPING TO LONG.
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