Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-Up Barbell Club (No Measure)
10 Cuban Press
20 Seated Arm Rotations (10 each side)
30 Second Glute Bridge
40 Second Plank
50 Second Squat Hold
60 Jumping Jacks
Panda Pull (Take 5 minutes to go over form and technique)
With some speed behind the bar, pull the bar up to your hips, driving the bar with your hips, after reaching full extension, work to start pulling yourself under the bar.
Big Clean Complex (20 mins to build to a heavy complex)
1 Clean Pull
1 Panda Pull
This complex should be touch and go. Do not reset your grip when the bar is back on the ground.
This should be a minimum of 8 sets. If you reach your heavy complex by set 6. Drop the weight to 70% of the heavy complex and solidify mechanics for the last two sets