"STRENGTH DAY"
FOCUS: SQUAT CLEANS
Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Clean
(4) Clean Drops
(5) Clean Lands
rest 2 min
Squat Cleans - 4x4 (80% of 1 rep max)
CASH-OUT*:
1 min Push-ups
1 min Sit-ups
1 mile run
*rest no more than 5 min between each event
FOCUS: SQUAT CLEANS
Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Clean
(4) Clean Drops
(5) Clean Lands
rest 2 min
Squat Cleans - 4x4 (80% of 1 rep max)
CASH-OUT*:
1 min Push-ups
1 min Sit-ups
1 mile run
*rest no more than 5 min between each event
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