Warm Up
3 rounds
100m jog30 seconds or about 4-5 reps  deep squat progressions
20 banded pull aparts
30 second hollow hold
30 second superman hold


Burgener Warm up
 
round one with empty bar
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

Strength

Every 90 seconds for 5 sets
1 clean grip deadlift- pause at the knee and mid-thigh on the way up @3030

1 segmented power clean
3 front squat @ 2110
build to 70% clean max


WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run