WARM UP For time:
1 Burgener Clean Warm Up
-- then --
3 rounds of:
5 Hang Clean High Pulls, pick load
5 Push Press, pick load
30 Single Unders
STRENGTH Power Clean 3-3-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON For 5 cycles:
AMRAP in 2 mins of:
1 Bench Press, 75% 1RM
2 Dumbbell Farmers Carry Walking Lunges, 2x 22.5/15kg
4 Wall Balls, 20/14 lbs
2 Bench Press, 75% 1RM
4 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs
8 Wall Balls, 20/14 lbs
3 Bench Press, 75% 1RM
6 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs
12 Wall Balls, 20/14 lbs
4 Bench Press, 75% 1RM
8 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs
16 Wall Balls, 20/14 lbs
5 Bench Press, 75% 1RM
10 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs
20 Wall Balls, 20/14 lbs
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.
WARM DOWN Every 1 min for 5 mins do:
4 Samson Stretches
12 Russian Twists
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