181204 – Tuesday

Workout of the Day

2 rounds for time of:

50 Double Unders (100 Single Unders)

25 Hang Power Cleans, 95/65 lbs

50 Double Unders (100 Single Unders)

25 Push Press, 95/65 lbs

50 Double Unders (100 Single Unders)

25 Burpees


Today is lighter and faster. The loads are light enough (scale as needed) to ensure you can burn through it, if not quickly, then steadily.

You will be performing two rounds consisting of a body weight movement (double unders) followed by a barbell movement. Metabolic conditioning means moving a load, through space, quickly. Then for fun there’s a few burpees at the end of each round.

The Burgener Warm-up

The “Burgener Warm-up” variation consists of the following:

3-5 reps of Down & Up

3-5 reps of Dip, Shrug, Elbows High & Outside

3-5 reps of Muscle Snatch

3-5 reps of Snatch Land

3-5 reps of Overhead Squat

3-5 reps of Hang Power Snatch

3-5 reps of Hang Squat Snatch

3-5 reps of Squat Snatch