http://psychologywod.com/2013/12/15/need-an-opinion-how-about-your-own/
WARM-UP:
Burgener warm up
STRENGTH:
- 4 sets of 3 reps of Hang Squat Snatch (heavier each set)
- start each from the ground lift to full deadlift extension, then lower to just above the knee
Met-Con WOD:
4 rounds of the following for time:
- 2 Hang Power Cleans
- 4 Front Squats
- 6 Thrusters
- 8 Deadlifts
- 10 Box Jumps
each round needs to be heavier than the last
suggestion is starting weight of 95#/55#
FINISHER:
- 20 Hollow Rocks
- 20 Strict Pull Ups (add weight if you can)
- max weight dips for 10 reps
Advertisements
