June 25, 2014 admin

06/25/14

1a. 6×2 Front Squat @ 70-80%, rest :30
1b. 6×8-10 T2B, rest :60

2. 3 RFT (11min Cap):

400m Run
15 Pull Ups


Competitor’s Program

1. Hi-Hang Clean & Jerk: 7 Attempts starting at 60%

Notes:  Only add weight after made attempts.

2. EMOMx6: 30 Double Unders + 1-3 Muscle Ups

3. For Time:

400m Run
20 Ring Dips
15 Pull Ups
10 S2OH 155/105
30 Wall Balls 20/14 – 10′ target
10 S2OH 155/105
15 Pull Ups
20 Ring Dips
400m Run


“For changes to be of any true value, they’ve got to be lasting and consistent.” – Tony Robbins

Why The Burgener Warm Up?

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