07.22.2024

Burgener clean warm up- with barbell 3 reps each
1-2-3 down and finish (speed through the middle)
4-5-6 elbows high and outside (bar close)
7-8-9 muscle clean (strong turnover)
10-11-12 tall power cleans 2,4,6" (pull under)
13-14-15 tall cleans  (pull under) 
 
 
Strength
Power cleans
warm up 2 sets of 2 reps 40%, 50%
work 6 sets of 1 rep
 60%, 65%, 70%, 75%, 80%, 80%

WOD
"Nancy"- CrossFit benchmark
5 Rounds For Time
400m run
15 overhead squats 95/65