02/07 – Continental Congress
June 30, 202404/07 – “The Ginger”
June 30, 2024WARM-UP
- Burgener Warm Up Clean + 10 min
- Empty Barbell
- Perform 3-5 reps at each movement
into
- 3 x High Hang Clean + 3 x Hang Clean + 3 x Clean
- 2-3 x times
STRENGTH
12 min
- Build up to a Heavy Power Clean
WORKOUT PREP
2 sets:
- 5/4 Calorie machine (bike)(Build in pace)
- 5 GHD’s
- 4 Dumbbell Box Step Up (Build in height and weight)
WORKOUT – Declaration of Independence
Freedom (RX’d)
15:00 AMRAP
- Buy in: 45/35 Calorie Air Bike
3 Rounds
- 30 GHDs (V-Ups)
- 30 Dumbbell Box Step Ups (15/10)
-in the remainder of time-
Max Calorie machine (Bike)
