Mar 7, 2019

a) WARM UP:

  • Row for 2 mins, then, conditioning…..:

12 Minute EMOM

  • 200m/175m Row

b) STRENGTH:

Warm up:

2 Rounds Burgener Warmup

  • 1 with dowel – 1 with empty bar
  • 5 Jump and Shrug
  • 5 High Hang High Pulls
  • 5 Muscle Clean
  • 5 Front Squats
  • 5 Drop Cleans
  • 5 Hang power

Build to 70-80% of 1 RM power clean

Every 2 minutes for 16 minutes

  • 3 Power Cleans
Posted in WOD