|erin at the first part of the burgener warm up!|
1. bs: 78%x3 reps x 10 sets.
2. fs: 73%x3 x 3 sets.
3. sit ups. 50 weighted sit ups
4. 25 chin ups.
Warm Up: Run 400m, then Junk yard dog, then clean grip Burgener warm up.
W.O.D.: Complete 8 rounds for time of the following...
3x Cleans (80kg/50kg)
3x Max height box jump
1x 25m prowler push (AHAP)
Extra Credit: 6x Hill sprints. Rest is the walk down the hill. If you do not have a hill, substitute with 200m sprints on a :30 interval.
Durability: Stretch, myofascial release, ice bath.
*Note: When I program cleans or snatches, it is always squat cleans/squat snatches, unless otherwise noted. (I.E.: power clean, hang clean, etc). Also, if you are unable to do the prescribed weight, pick a weight that is hard, but doable.