Warm-up:
three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups
Workout:
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
Compare to 100613.
Cool-down:
4 minutes of Trigger-point to the Triceps, (2 minutes per arm)
GOHEAVY WOD: Hang Squat clean: 1-1-1-1-1-1-1
“Yeah Burpees!” with Coach Mike Burgener – video [wmv] [mov]
