August 21, 2015 

August 21, 2015

Warm Up-

3″ Jump Rope

Length of Gym: Broad Jumps, High knees, Butt kicks, Bear Crawls, Duck Walks, etc.

Then:

Burgener Warm Up (clean focus) x 2

Strength-

Every 2min for 16min:

1 Power Clean + 1 Squat Clean

*Work up across sets finishing w/ heavy set for day.

WOD-

5 Hang Power Cleans (use 75% of heaviest weight from strength sets)

5 Burpee Box Jumps 24/20

5min AMRAP

Rest 3min, & Repeat

**Record both AMRAPs