Welcome all our new Foundation Grads! If you see a new face in class tomorrow introduce yourself.
Burgener Warm up for Clean + Complex Review
e90s x7 - Squat Clean Complex
1x Squat Clean + 2x Low Hang Squat Clean
Low Hang = Top of the Knee
Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.
SPRINT (athlete’s choice): 400m Sprint / 1 / .8 Km Assault Bike / 500/400m Row / 100 Double Unders
Hang Squat Clean @45-55% / 6-8 UB Reps (135/95)
Toes to Bar / Knee Raises / Toes to Post
12 (6R/L) Alt DB Goblet Reverse Lunges @ 50/35
40sec DB Wall-sit
Rest 1 min