30/04 – Wrath Of Khan

WARM-UP

Burgener Warm Up (Clean)

-into-

3Rounds

3x High Hang Clean + 3x Hang Clean + 3x Clean

* Focus on footwork and

finishing the pull

STRENGTH

5 sets:

3x Clean Grip Deadlifts

2x Hang Squat Cleans

1x Push Jerk

*Building Sets (Don’t exceed 70% of 1RM Squat

Clean)

WORKOUT PREP

1 set:

5 Calorie Air Bike

5 Calorie Ski (or Row)

The Wrath of Khan

FIRE​

For Time: (Teams of 2)

Partner 1: 1.6km run

Partner 2: 100/80 Cal

EARTH