August 21, 2015
3″ Jump Rope
Length of Gym: Broad Jumps, High knees, Butt kicks, Bear Crawls, Duck Walks, etc.
Burgener Warm Up (clean focus) x 2
Every 2min for 16min:
1 Power Clean + 1 Squat Clean
*Work up across sets finishing w/ heavy set for day.
5 Hang Power Cleans (use 75% of heaviest weight from strength sets)
5 Burpee Box Jumps 24/20
Rest 3min, & Repeat
**Record both AMRAPs