Warm Up
Cardio choice 3:00


https://www.instagram.com/p/CVwBD--gY6o/

Burpee builder - keep adding reps and plates until you can't. Perform 3-4 reps at each level
They call this the Burpee Builder and it helps wake up your hip flexors and hamstrings! The version shown here is an advanced version. You can start by placing your hands on top fo the plate and then bringing your feet to the same plate. Then you can work up to this version with hands on the floor and bringing your feet to the plates.



Mobility
https://www.instagram.com/p/B73eYbJHvhi/
Low Trap strength- 2 sets
A. Kneeling Shoulder Flexion against bands x 10 reps
B. Kneeling Band Cuban Press x 10 reps


Barbell Warm Up
3 reps of each movement- empty barbell
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat

3 reps of each movement- empty barbell
clean grip RDL
muscle clean
power clean above the knee
strict press
push press
push jerk




WOD
"Black Friday"
Team of 2
you go, I go style
20 rounds
3 power clean & jerk 135/95 115/75 95/65
3 bar facing burpees

then directly into

20 rounds
3 power snatch 135/95 115/75 95/65
3 TTB or hanging knee raises