05/03 – Success for bfast, with skim milk!
March 5, 202407/03 -Separating Boys & Men
March 7, 2024WARM-UP
Burgener Warm Up Clean
* Perform 5 reps at each movement x2
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean
* 2times through
STRENGTH
Every 1:00 for 8 minutes, perform 2 Power Clean and Jerks (60-75%)
* Can drop and reset between reps.
WORKOUT PREP
2 sets:
5/4 Calorie Air Bike
4 Wall Balls
2 Thrusters (build-in weight)
“LEAVE HIM, HE’S A STRAGGLER. STRAGGLERS
MUST BE LEFT TO FEND FOR THEMSELVES”
FIRE
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls (20/14)
Even: 24 Air Squats
-rest 2:00 –
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters (45/30)
Even: 12 Burpees
WATER
12 Wall balls (20/14)
Thrusters 35/25kg
10 Burpees
EARTH
10 Wall Ball Thrusters (light)
18 Calorie Air Squats
Own weights
8 Burpees
