Warm Up
2 lengths shuffle or shuffle 5 steps each direction x 3 sets2 lengths high knees or 30 seconds high knees
2 lengths skip or 30 seconds skip in place
1 length leg swings or leg swings x 10 each direction
4-5 each side  perfect stretch

then...
5/side Russian twists
10/side shoulder taps
5 deep squat rotation + a walk out to a push up
5/side DB  clean + press or empty barbell clean + press


Mobility
child's pose 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 with PVC or stick

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean4. tall clean to 2", 4", 6", full squat


Home Weightlifting
Tall muscle clean  3 x 8 reps
Tall clean  3 x 5 reps
power clean  3 x 4 reps



WOD
4 Rounds for Time
cleans x 6   95/65   75/55  or with DBs
jerks x 9
sled push x 50 feet  at home sprint 50m
Rest 1:00

then
3 rounds
Single side farmer carry x 100m - switch sides at 50m
run x 200m