GROUP PREP:
3 min cardio
1 min jump rope
10 hip hinge
10 push-up to down dog
Burgener Warmup
STRENGTH:
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
WOD:
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees
STIMULUS
• Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you’ll likely opt for quick singles during the workout
• The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed)
• For the bar facing burpees, you must jump back and jump up for Rx, and take off and land with two feet when jumping over the bar. Scale to stepping back, up and over.
• We can expect to complete somewhere around 5 rounds today
OPTIONAL ACCESSORY:
2 Rounds
30 Russian Twists
30 Bicycles
30 Single Leg Glute Bridge (15 each side – heel elevated on a bench)
CrossFit Reserve 