Warm Up
2 Rounds
- 10 Air Squats
- 5L / 5R - Poor Man Leg Curl
- 5 PVC Lunging Dislocates
- 5 Star Jumps
2 Rounds - Hybrid Burgener Warm Up (PVC / 45)
- Down & Up
- Elbows High & Outside
- Muscle Clean
- Front Squat
- Power Clean + Front Squat
Strength - 18 Minute Cutoff
2 - 2 - 2 - 2 - 2*
Full Clean
Butterfly Sit Up *every rep must start from the ground. Try to increase the load each round until 2 is HARD, but do-able. Take as much rest as you need, but try to get (5) working sets of 2 reps. Full squat clean can be ok'd by your coach.
Finisher
3 Rounds - No time limit
- 10 OH Walking Lunges (25 / 15)
- 4 "Russian" Jumping Lunges
- 4 PVC Arc-Pause-Slide
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