Warm Up
2 lengths shuffle
2 lengths high knees
2 lengths skip
1 length leg swings
25 feet perfect stretch walk

then...
5/side standing landmine twist
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
5/side KB clean + press


Mobility
box stretch x 5 deep breaths
hip hurdles x 10 each side
ankle pulses x 30 seconds each side
yoga push ups x 5



Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat

WOD
3 Rounds
50 DUs or 150 singles
20 single arm DB thrusters 50/35 35/20 *alternate 5 reps at a time
200m row
13:00 time cap
then
complete

6 reps clean 155/105 115/85 75/55

4 reps clean 185/115 135/95 95/65

2 reps clean 225/135 155/105 115/85

1 rep clean 245/145 185/115 135/95


March Monthly Challenge

Strict pull ups/Kip pull ups

Week One:
Option One:  be able to hold the hollow position on the rig for 30 seconds.  Feet in front with heels together.  Rib cage tucked. Full grip on the rig with thumbs around.  Then be able to hold the chin over the bar position for 30 seconds. 


Option Two:  solid hollow and arch foundation on the rig.  Practice getting into the hollow position from neutral 10 times.  Then do the same for the arch position 10 times.  Lastly, complete 20 good reps of tight hollow/arch swings.