Blog Post

Thursday 9-18-2014

Warm Up

*300m Row

*Junkyard Dog

*Burgener Warm Up with Barbell (clean grip)


*Choose your own weights, sets and reps unless noted

Power Clean (move 20x bodyweight)

Split Jerk (move 15x bodyweight)

KB Snatch 3×10 per arm (Heavy)

4×10 Toes through rings

Cash Out:

3 Min Wall Drill

Pigeon Stretch

PVC cool down