Tuesday- June 23rd

June 23, 2020

  Weekly Warm-Up: 10 Minute AMRAP

  + Today's Warm-up Movements:

          *Scapular Push-ups x 10

          *Burgener Clean Warm-up

 

 

A. 3 Position Clean

4 sets- Start about 70% and build as desired

 

These are performed as: clean deadlift to hip, push hips back and perform a high hang clean, drop the bar;

clean deadlift to hip, eccentric slide to right above knee, push hips back and perform a hang clean;

perform a clean from the floor

 

 

 

B.“Water Break”

AMRAP 4:00

27 Hang Power Cleans (95/65)

27 Burpees Over Bar

27/21 Calorie Row

Rest 4 Minutes

 

AMRAP 4:00

21 Hang Power Cleans (115/85)

21 Burpees Over Bar

21/15 Calorie Row

Rest 4 Minutes

 

AMRAP 4:00

15 Hang Power Cleans (135/95)

15 Burpees Over Bar

15/12 Calorie Row

 

 

C. Buy-Out

Trap Smash x 2:00 each

Pec Stretch x 1:00 each

Forward Fold Stretch x 1:00

 

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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