Warm Up
3 rounds

1️. Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
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2️. Rotational MB throws to the wall x 10/side

3️. Half Kneeling KB Windmill x 8/side -leg out on the same side as the weight is overhead. Other hand touches the ground in the windmill





Mobility:

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 8 reps
4. KB good mornings x 10 @ 30X1

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
"Clean Balls"
30 wall balls 20/14
5 power cleans 135/95 115/75 95/65
25 wall balls
5 power cleans
20 wall balls
5 power cleans
15 wall balls
5 power cleans
10 wall balls
5 power cleans
5 wall balls
5 power cleans


Cool down
seal pose 1:00
supine twist 30 seconds each side
child's pose 1:00