Warm up
+ Good Mornings w/ band
5 x 8
Burgener Warm up
Clean Pulls
4 x 2 @75%
2 x 2 @90%
3 x 1 @105%
Superset: 8 Ring Dips (Add weight if needed)
16 Min. AMRAP
8 HSPU w/ Med ball 10/14#
2 Clean + Jerk @80%
6 BF Burpees
2 Clean + Jerk
4 Ring muscle ups
500 Meter Row
Rx Program:
Strict press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Superset:
Lateral sidebends w/ KB
500 Meter Tire drag
