Burpee Clinic

Weightlifting
Back Squat (3-3-3-3-3)
@70-80%

RED
AMRAP 10 Minutes:
80/50 Calories on Bike or Rower
30 Deadlift 225/155lbs
Max Bar Facing Burpees in remaining time

WHITE
AMRAP 8 Minutes:
60/30 Calories on Bike or Rower
20 Deadlift 185/135lbs
Max Bar Facing Burpees in remaining time

BLUE
AMRAP 8 Minutes:
60/35 Calories on Bike or Rower
20 Deadlift 135/95lbs
Max Bar Facing Burpees in remaining time

For the WOD, the Deadlift weight should feel
similar to 16.4/17.4.

Lunge Hold

Weightlifting
Split Jerk (2-2-2-2-2-2)
Start at 60% and work up, we want beautiful reps only. Share jerk blocks.

RED
6 Rounds:
2 Squat Cleans 205/145lbs
10 Box Jump Overs 24/20lbs
10 Toes to Bar

WHITE
5 Rounds:
2 Squat Cleans 165/135lbs
8 Box Jump Overs 24/20lbs
8 Toes to Bar

BLUE
4 Rounds:
2 Squat Cleans 135/95lbs
8 Box Jump Overs 20/18lbs
8 Lying Toes to Bar
15 minute time cap.

Better Positons

Stalder Drill Video

Weightlifting
Power Clean (2-2-2-2-2-2)
High Catch Power Clean 6×2. High catch means that there should be no
question that the rep is a power clean. We’re
working on pull strength.

Gymnastics
5x30s Hollow Holds
5x30s Super Man Holds
3x30s Front Scale each leg
3×10 Stalder Drill over ball
3x30s L-Sit w/Parallettes
3×10 Hollow Extension on Rings