-Warm Up-


3 rounds 

10 high knees (each side)

10 sit ups 

10 mountain climbers 

10 arm crosses 

10 Tuck Jumps

Into...

Every 2 minutes x 3 rounds 

Run 200m

Max plate ground to overhead (light)


Empty Bars out and run through burgener Warm Up for the clean


Then review complex and begin to warm up 


-WOD-

 

7 SETS* 


AHAP


As heavy as possible 


1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk


Rest as Needed between Sets


*Sets must be performed unbroken.