10.01.2025

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
3 sets of tall clean + clean sotts press @ 20-30%

Every 90 seconds x 3 sets
hang power clean + thruster @ 55-60%


Every 1:00 x 4:00 
power clean- build to wod weight 


WOD
"Triple Sunshine" 
For Time 
3 rounds of 
4-3-2-1
power cleans
*gymnastics
weight by round
RX 155/105 165/115 185/125
INT 115/85 135/95 155/105
SC 75/55 95/65 115/75
*gymnastics by round
HSPU/TTB/Muscle ups- ring or bar