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

 

 

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