Warm Up:
Front Squat x5
“Burgener Warm Up”
Down/Up Shrug x5
Elbows High & Outside x5
2x
Power Clean
Dip x5
Knees x5
Shins x5
Strength:
Power Clean- Build to 1RM
3-3-2-2-1-1-1
WOD:
5 rounds for time-
12 Bar Hop Burpees
9 Pull Ups
6 Power Cleans- Use 50-60% of 1RM
Scaling: Pull Ups- Negatives, Ring Rows
