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WEDNESDAY | 04.29.2020


WARMUP:

  • 2 x 1MIN samson stretch with overhead squat & side-to-side twist

  • 5 ROUNDS squat complex (see below) REST 30-60sec between each set


1 SQUAT COMPLEX consists of:

  • 5 weighted bottom range squats

  • 5 weighted full range squats

  • 5 weighted full range jumping squats

  • 5 unweighted MAX height jumping squats


WARMUP CONT'D NOT FOR TIME:

  • 20 slow cossack squats (10 per side)

  • 3 x 30sec high knees + 30sec butt kickers + 30sec REST


"BURGENER WARM-UP"

  • grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.

  • DO NOT just rush through this


SKILL/STRENGTH: 14MINS PRACTICE


FOR TIME:

  • 40 squat cleans 135/95

  • 800m run


- POST YOUR RESULTS TO COMMENTS.

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