Monday- June 25th

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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