Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up Clean v2 (No Measure)
2 minutes on Bike/Ski/Rower
10 Muscle Cleans
10 Front Squats
10 Presses in split Jerk stance
Clean brute complex (Heavy complex of the day)
3 hang cleans
18 minutes to establish a heavy complex.
all reps are touch and go.
Perform 8 romanian KB deadlifts on the left leg, then go directly into 5 pistols on the same leg. Once you complete a superset on your left, you will then perform a superset on your right. Once both sides are completed, rest as needed. Perform 5 sets of EACH side.
Single-Legged KB Romanian Deadlift (5×8/leg)
Weighted Pistol (5×5)
*If pistols are still a task in progress, perform weighted single leg box squats.