Monday- June 25th

June 24, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High kicks

Floor touches

High knees

Butt kickers

Row 250m/Run 200m

10 wall squats

10 OHS w/PVC

  + Today's Warm-up Movements:

           *Lat stretch x :30 each side (look at Front Rack/Receiving Posters)

           *Burgener Clean Warm-up

           

 

A. Every 2 minutes for 12 minutes (6 sets):

Clean Lift-off + Clean + Hang Clean

-Start at about 65-70% and build up

 

Clean Lift-off video (read instructions in the description):

 

 

 

B. “Doce”

AMRAP 4:00

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

 

AMRAP 4:00

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

 

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20″)

 

 

 

C. Buy-out

Handstand Hold x 1:00  +  Pec Minor smash w/tennis ball 1:00+ each side

 

 

 

 

 

 

 

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