-Warm Up-


1 round


10 shoulder opener

5 Cuban press +oh squat

10 median nerve floss

5 kb high pulls each side

Burgener warm up with PVC led by coach



-Strength-


6 sets (1+1+1+1)


Snatch high pull (floor)

+

Snatch high pull (floor)

+

Squat Snatch

+

Over Head Squat



-WOD-



5 Rounds


1k Assault bike


Rest 1:2