Burgener warm up - clean + Front Squat
then work up to your 50% max with
3x Hang Squat Clean
On this workout, rest is limited and the time restraint takes away most peoples ability to think about the amount of weight they are lifting. If you feel good when you run out of time and want to continue on for a few heavy attempts off of the clock, go for it!
Start at 50% max squat Clean
every minute go up 10#
(if your max is over 200 go up 20# total)
(if your max is under 100 go up 5# total)
Continue until you cannot get the given rep in the given minute
Compare to 12/18/20
upper back and trap stretches
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Weighted Sit Ups
808 4th Ave N