December 18, 2015

Warm Up-

400m Run +

Length of Gym: High Knees, Butt Kicks, Broad Jumps, Apes, etc.


2 x Burgener Warm Up w Barbell






With a running Clock:

In a 10 Minute Window:

1 Mile Run + Max Clean & Jerks (135/95) in Remainder of Time

Rest 3″

In a 7 Minute Window:

800m Run + Max Power Snatch (115/75) in Remainder of Time

Rest 3″

In a 4 Minute Window:

400m Run + Max Thrusters (95/65) in Remainder of Time

*Score is Total for each Movement separately!


**If you consider yourself a slower runner modify down to 1000m/600m/200m Runs in place


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5139 North Loop 1604 W #107
San Antonio, TX 78249