WARM UP
1 Round Burgener Clean warm-up
5 AMRAP
5 Reverse Barbell curl
5 Barbell Strict Press
10s Dead Hang + 5 Hollow/Arch Swings
100m run
S/S
3x1
Power Clean
Load: 80-85% or moderate-heavy
Then in 10 mins find 1RM for the day
*Focus on technique & perfect form
-hips fully extended
-shoulder shrug
-fast elbows
WOD
For Time
400m Run
30 Toes-to-Bar
30/24 cal Bike or 500/400m Row
30 S2OH, 115/75#
400m Run
30 Chest to Bar Pull-Ups
30/24 cal Bike or 500/400m Row
TC: 22 mins
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