September 9, 2015

Warm Up-

2 Rounds @ 75% effort

1″ Row

1″ Broad Jumps (Turn around after each one)

1″ Air Squats

Then:

Burgener Warm Up (clean focus) w/ empty barbell

 

Strength-

10″ to find Heavy Single Clean & Jerk

*Take exactly 10″, then move on to:

3 x 2 @ 85% of Heavy Single

 

WOD-

12″ Time Cap:

50 Double KB Lunges (KBs by side in suitcase carry position) 44/26, ADV=53/35

250m Run

30 KB/DB Squat Cleans 44/26, ADV=53/35

250m Row

50 Double KB Lunges

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282