- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
2 rounds not for time
- 10-12 Burpees
- 10-12 Deadlift (empty bar)
- 3XBurgener Warmup for Clean(PVC and or empty bar)
- 3XPress progressions (shoulder/push press/ push jerk)
- Clean and Jerk: Work up to a heavy single, then do 5 sets of 2 at 70% of that weight
Follow with some uni-lateral work:
- One-legged deadlift with a heavy dumbbell: 3 sets of 8 each leg. For one-legged deadlifts, hold the DB in the same hand as the working leg, and keep a soft lock in the knee.
Post loads to comments.