Monday- July 30th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m row/200m run

3 wall walks

10 back pedals

30 sec wall sit

10 wall squats

+ Today's Warm-up Movements:


*Burgener Clean Warm-up

A. 10 min. EMOM

Hang Power Clean + Power/Push Jerk

1 + 1 every minute

Build to heavy

B. “Nasty Girls”

3 Rounds:

50 Air Squats

7 Muscle-Ups (Burpee Pull-ups)

10 Hang Power Cleans (135/95)

C. Buy-out Death March 2 x 20


LATS- stretch with bands or smash with roller or ball

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