Warm Up
2 Sets of:

300m row/bike
5 good mornings
5 presses from behind the neck
5 muscle cleans- empty bar
5 power cleans
5 tall cleans



Mobility:

box stretch x 5 reps each way https://www.instagram.com/p/B3ukFlxg_uS/
Spanish goblet squats x 8 reps with a 3 second lower and 3 second pause
https://www.instagram.com/p/B3CYJZ_HA0m/



Primer:
Three sets- increasing load for each set
DB bench press x 10 reps
DB bicep curls x 12 reps
Band pull aparts x 20 reps



Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



WOD
2 RFT
20 cal bike
15 box jump overs 24/20"
30 power cleans 95/65
15 box jump overs
20 cal bike
Rest 5:00
record both times - try beating your first time!