"Strongbadia"
Warmup
3 Rounds of Burgener
- dip/drive w/ shrug (speed through the middle)
- elbows high and outside
- muscle snatch
- snatch lands at 2, 4, 6, 12 inches and full squat
- put it all together
20 min to establish 1RM Clean and Jerk
-then-
AMRAP in 10 minutes of:
10 Toes to Bar (T2B)
10 Pushups
100 meter shuttle run
The shuttle run is done outside. Cones will be spaced 10 meters apart. You start at the first cone, run down to the second and come back; that's 20 meters. Repeat 5 times.
0545 and 1700
Warmed up and ready to go at 0600 and 1715
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