Warm Up
3 sets
10 PVC pass thrus
8 PVC Cuban press
6 PVC RDLs
4 PVC lateral hops each side

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
"Rest Stop"
5 rounds for time

Run 400m
10 reps of the barbell

round one- power cleans
round two- front squats
round three- hang squat cleans
round four- power clean & jerk
round five- clusters

RX 135/95
Int 115/75
Sc 95/65

RX+ 155/105

Core finisher
https://www.instagram.com/p/BrYOskola6p/

3 Sets
15sec KB Hollow Hold
15sec Up and Overs
15sec Plank March Taps
rest 30sec