General Warm-up:

Run 400m/Row 500m/Bike 2:00

10 Spiders

12 T push-ups

14 Half tacos

14 Squats

12 Shoulder press w/T’s

10 Ring rows

Run 200m/Row 250m/Bike 1:00

20m Overhead KB waiter walk (each arm)

10 KB swings

10 Burpees

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds Burgener warm-up with PVC

8 Clusters (45/33)

6 Clusters (75/53)

4 Bar facing burpees

4 Clusters (95/63)

3 Bar facing burpees

3 Clusters (115/73)

2 Bar facing burpees

 

Conditioning:

Every 12 minutes, for 3 sets complete*

15-12-9 rep rounds of

Clusters (115/73)**

Bar facing burpees

*8 min cap each set, rest in remaining time until the next 12 min mark.  Each set starts back over at the 15-12-9 rep scheme.

**A cluster is a squat clean into a thruster.  Each cluster starts from the ground.

 

For time on each set.

 

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