WARM UP
Stick pass through
Arm swings with scapular retraction
Wall squat
Walking lunge with twist
Mountain climber
Arm swings with scapular retraction
Wall squat
Walking lunge with twist
Mountain climber
SKILL
Bergener
BUY IN
Complete 5 sets of the following complex, only letting go of the bar after all 3 movements are complete.
Hang clean - above the knee
Hang clean - 1" below the knee (just below knee)
Power clean
Hang clean - 1" below the knee (just below knee)
Power clean
Start with 60% 1RM and
If possible, add weight each round.
If possible, add weight each round.
Rest as long as needed between rounds.
WOD
8 RFT
3 Clean and Jerk 185/125 or 80-85% 1RM
5 HSPU
5 HSPU
CASH OUT
Row 1000m
MOBILITY
Hamstring and shoulders
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