WARMUP:
6 Min AMRAP
10 Shuttle Runs
10 PVC Pass Throughs
10 Russian Baby Makers w/ PVC Pipe
10 PVC Around the Worlds
Then…Burgener Warm Up (Clean):
Dip
Dip + Drive
Dip + Drive + High Pull
Muscle Clean
Front Squat
Power Clean
Squat Clean
STRENGTH/SKILL:
Performance Sport
5 Sets
Clean Drill + Squat Clean
2 x (3 Lift-Offs + 1 Clean) @ 70-75%
*Rest 90 seconds between sets.
Functional Athlete
5 Sets
Clean Drill + Squat Clean
2 x (3 Lift-Offs + 1 Clean) @ 60-65%
*Rest 90 seconds between sets.
WOD:
Performance Sport*
“14.5”
21 Thrusters (95/65)
21 Bar Facing Burpees
18 Thrusters (95/65)
18 Bar Facing Burpees
15 Thrusters (95/65)
15 Bar Facing Burpees
12 Thrusters (95/65)
12 Bar Facing Burpees
9 Thrusters (95/65)
9 Bar Facing Burpees
6 Thrusters (95/65)
6 Bar Facing Burpees
3 Thrusters (95/65)
3 Bar Facing Burpees
* Use current burped standards
Functional Athlete
“14.5”
21 Thrusters (65/45)
21 Bar Facing Burpees
18 Thrusters (65/45)
18 Bar Facing Burpees
15 Thrusters (65/45)
15 Bar Facing Burpees
12 Thrusters (65/45)
12 Bar Facing Burpees
9 Thrusters (65/45)
9 Bar Facing Burpees
6 Thrusters (65/45)
6 Bar Facing Burpees
3 Thrusters (65/45)
3 Bar Facing Burpees