Warm up:
10. Squat Pass thrus
10. IYTS
10.Alternating Scorpion Stretch
10. Cat cowss
10. Seal to downdog
Then...
Burgener warm up:
Strength: Every 2min x 5
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
Into…
5 Minutes (Every minute on the minute)
1 Clean and Jerk @ 75% 1RM Clean and Jerk
Beginners: 5 sets
2 DBL Dumbbell Hang Power Clean + 2 Dumbbell Power Clean + 2 Dumbbell Front Squat + 2 Dumbbell push jerk
Into…
5 min (EMOM)
3 DBL Dumbbell Clean and jerk
Metcon:
Every 3:30 min x 5
12/10 Cal row Or 10/8 Cal bike or 3rd floor run
10. Pull ups
5 Shoulder to overhead (155/105)
RX+
15/10 Cal Row or 12/10 Cal bike
NO REST IN BETWEEN Scaled:
Every 3:30 min x 5
10/8 Cal row Or 8/6 Cal bike or 2nd floor run
10-12 Ring rows
12. Alternating Dumbbell Clean and jerks
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