Tuesday- June 23rd

Weekly Warm-Up: 10 Minute AMRAP

+ Today's Warm-up Movements:

*Scapular Push-ups x 10

*Burgener Clean Warm-up

A. 3 Position Clean

4 sets- Start about 70% and build as desired

These are performed as: clean deadlift to hip, push hips back and perform a high hang clean, drop the bar;

clean deadlift to hip, eccentric slide to right above knee, push hips back and perform a hang clean;

perform a clean from the floor

B.“Water Break”

AMRAP 4:00

27 Hang Power Cleans (95/65)

27 Burpees Over Bar

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:00

21 Hang Power Cleans (115/85)

21 Burpees Over Bar

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:00

15 Hang Power Cleans (135/95)

15 Burpees Over Bar

15/12 Calorie Row

C. Buy-Out

Trap Smash x 2:00 each

Pec Stretch x 1:00 each

Forward Fold Stretch x 1:00