METCON
Death by burpees + Back squat 185/155
Rest 3min
Death by burpees + shoulder press 115/85
Rest 3min
Death by burpees + deadlift 245/185
Note: On the 1st minute, perform 1 burpee and 1 back squat, 2nd minute perform 2 burpees and 2 back squat. Continue that pattern until you can no longer finish all the reps for that minute. Rest 3 minutes then move on to the burpees and shoulder press. The workout is performed on a continuous clock but the rep count reset when you start a new movement. Example, if you finish minute 6 but can’t finish minute 7, you will rest from min 8 until min 11 then start the burpees and shoulder at 1 rep. Your score is the number of minutes completed for each movements. If you’re confused enough, don’t worry we’ll go over everything during class. This has the potential to be the worst workout ever…just kidding, it’s just for fun anyway
Burgener warm up
Remember to warm up to your start set first
High hang clean (Build to max)
1-1-1-1-1
Clean (3sec pause at hang, build to max)
1-1-1-1-1
Clean and jerk (3 sec pause at the catch of the jerk)
1-1-1-1-1
Note: This is to work on stabilization on the catch, don’t rush coming out of it. Remember the basics, front foot back half a step then bring the back foot forward
Back squat (80/90/100/110/120% of 1RM clean and jerk)
1-1-1-1-1
Note: The 120% is gonna be heavy, dial down a bit if needed
Acc. work
3×10
Clean grip Romanian deadlift (RDL)
Snatch grip RDL
Snatch grip sots press (Keep it light and pretty)
