General warm-up:
Bike 2:00
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
10 Pull-ups
Row 2:00
20m Lunges
10 PVC passovers
10 PVC windmills
Specific warm-up:
2 cycles of Burgener warm-up
7 Hang power cleans(45/33)
5 Cleans (95/63)
5 WB shots
2 C2B PLU
4 Cleans (135/93)
4 WB shots
2 C2B PLU
3 Cleans (155/103)
3 WB shots
2 C2B PLU
Conditioning:
50 Calories rowed
40 Sit-up slammers (12/8) @ 2m
30 Wall-ball shots (25/20) @ (10/9′)
20 Power cleans (155/103)
10 Chest-2-bar pull-ups
2 rounds for time
Post results and experiences to comments
32:17 Rx