Tuesday- June 18th

Weekly Warm-Up

+ Today's Warm-up Movements:

*Barbell RDL x 10

*Burgener Clean Warm Up

*Tall Push Jerk 2 x 3

A. Power Clean + Power Jerk (10 minutes)

Build to a heavy

Then perform the heavy weight for 3 singles

B. “Captain Crunch”

AMRAP 4:00

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

Rest 4 Minutes

AMRAP 4:00

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

Rest 4 Minutes

AMRAP 4:00

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

C. Buy-Out

Posted Hamstring Stretch x 1:00 each

Trap Release x 1:00 each

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