Warm-up
3 Rounds of 15 each
Squats
Pull-ups
Sit-ups
Back Ext.
Then run 800m
3x Burgener Warm-up
Work-out
3 rounds for time:
With a barbell #65/95, perform the following complex without putting the bar down.
1. Power Snatch
2. Overhead Squats
3. Thrusters
4. Push Presses
5. Hang Squat Cleans
Move to a pull-up bar and perform the following complex without coming off the bar.
3 rounds of.
1. L-pull-up (scale to strict pull-up if neccessary
2. Toes to bar
3. Chest to Bar pull-ups
4. Knees to elbows
5. Pull-ups (however)
Run 400m
During either complex, if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off. There is no limit on the number of times an athlete can be penalized for releasing the bar.
Results
Recent Comments