Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Squat (No Measure)
3 Rounds for Quality
10 Air Squats
10 Walking Pistols
30 seconds Downward Dog
10 Samson Stretch
Pause Clean (10EMOM x2 w/ 10 second rest between lifts)
Pull the bar to second pull position. Hold for 3 seconds then explode to complete the clean.
This should be a squat clean
Front squat + Jerk (1 Front squat + split jerk )
Build to todays heavy complex
make sure you receive the jerk cleanly in the split before standing to finish the rep!
Front Rack hold (5 x 30 second holds)
Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows