Warm Up: Run 400m, then jump rope for 1 min ...go through Burgener warmup (clean hand position not snatch position) and repeat one or two more time. Stretching and mobility...then warm up to a 155/115 clean and jerk.
* For the Burgener warm up, start off with the bar, and increase 10 pounds each round.
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WOD: Complete as many rounds as possible in 12 minutes of the following...
50 double unders
5 clean and jerk (155/115)
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Endurance: 15 rounds - 30 sec max distance row, 30 seconds rest
* For the Burgener warm up, start off with the bar, and increase 10 pounds each round.
-----------------------
WOD: Complete as many rounds as possible in 12 minutes of the following...
50 double unders
5 clean and jerk (155/115)
-----------------------
Endurance: 15 rounds - 30 sec max distance row, 30 seconds rest
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