May 11, 2015 

May 11, 2015

Warm Up-

3″ Row

2RFQ:

10 Front Squats

:30/side Leg Swings (front and back)

10 Barbell Front Rack Lunges

:30 Glute Bridge

Then:

2 x Burgener Warm Up (clean focus)

Strength-

5 Sets:

2 x Squat Clean 85%

10 x Alternating Leg Front Rack Lunges (135/95)*drop weight as needed to maintain proper recovery time.

*Each new set begins every 3:00, you have 2:00 to complete each set plus a bonus 1:00 of rest.

WOD-

10 Hang Power Cleans 135/95

10 Burpees

5″ AMRAP

*All out effort!!