Monday 07/13/2020

WARM UP

5 min Burgener warm up with PVC

5 min Burgener warm up with empty bar

STRENGTH EMOM 15 Min

3 Power Cleans

*Start with moderate weight, and maintain moderate weight, or build to heavy-ish weight over the course of the 15 minutes.

*The goal is to accumulate volume with moderate to heavy weight with great technique.

*Some of us have been using a barbell over quarantine, some of us haven’t. So I am leaving it up to the athletes to decide what they want to get out of this! But, the bottom line is to reinforce proper technique with some weight!

WOD

21-15-9

Power Clean 95/65# (Light and manageable weight)

Cal Echo Bike (ladies use 17-12-7 for cal’s on the bike)

10 min time cap - you gotta move FAST!