Monday- November 4th

November 4, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Shuttle Sprints

Floor Touches

Butt Kickers

High Knees

Toe Touches

10 Thrusters w/PVC

30 Double Unders (or attempts)

Three Touches x 5

Skiers/huggers x 10 each

Today's Movement
 *Burgener Clean Warm-up

 

 

 

A. 20.4 Warm-up 

In 6-8 attempts, build to approximately 70-75% of your max Clean and Jerk

 

Followed by…

 

One set at desired Game Pace of:

5 Clean & Jerks (95/65 lbs)    (65/35)

5 Box Jumps (24″/20″)

3  Clean & Jerks (135/85 lbs) (95/55)

5 Box Jumps 

1 Clean & Jerk (185/115 lbs)  (115/75)

10 Single-Leg Squats              (MB Step-Ups) 

 

 

B. "20.3"

For time:

30 box jumps, 24 in.                 Scaled

15 clean and jerks, (95/65)        (65/35)

30 box jumps, 24 in.

15 clean and jerks, (135/85)      (95/55)

30 box jumps, 24 in.

10 clean and jerks, (185/115)    (115/75)

30 single-leg squats                   Medicine-ball Step-ups (20/14)

10 clean and jerks, (225/145)    (135/95)

30 single-leg squats                   Medicine-ball Step-ups (20/14)

5 clean and jerks, (275/175)      (155/115)

30 single-leg squats                   Medicine-ball Step-ups (20/14)

5 clean and jerks, (315/205)      (185/135)

 

Time cap: 20 minutes

 

 

 

C. Buy-Out

Quad Smash x 2:00

Couch stretch x :30 each

 

 

 

 

 

 

 

 

 

 

 

 

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