General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up with Clean

5 Squat cleans (45/33)

4 @ (75/53)

4 @ (95/63)

3 @ (125/83)

3 @ (155/103)

2 @ (185/123)

 

Strength & Conditioning:

“Two-Faced”

 

10 to 1 rep rounds of:

Front squats (185/123)

Bar-facing burpees

 

Rest 5 minutes, then

 

1 to 10 rep rounds of:

Strict handstand push-ups

Box jumps (30/24)

 

For time

 

 

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