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
