Warm Up 14 (No Measure)
800m Run
Burgener Warm up
+
2 RNFT:
Elbow Rotations w/ bar (5 L, R and both)
30 Sec Back Squat Pose
Metcon (3 Rounds for reps)
Teams of 2:
AMRAP 7:
30 Push Press (115/80)
30 Push Press (135/95)
AMRAP Push Press (155/105)
rest 3 minutes
AMRAP 7:
30 Back Squats (135/95)
30 Back Squats (175/125)
AMRAP Back Squats (205/145)
rest 3 minutes
AMRAP 7:
30 Hang Power Cleans (115/80)
30 Hang Power Cleans (135/95)
AMRAP Hang Power Cleans (155/105)
-Give yourself lots of rest during the AMRAP’s. Execute with near perfect form.
Scale 1:
95/65 – 115/80 – 135/95
115/80 – 135/95 – 175/145
95/65 – 115/80 – 135/95
Scale 2:
75/55 – 95/65 – 115/80
95/65 – 115/80 – 135/95
75/55 – 95/65 – 115/80