02.03.2021

Warm Up
2 rounds
10/side MB rotational throws
10 MB hamstring curls
10 straight leg jumps to 1-2 plates https://www.instagram.com/p/CJ_UC-kAMnb/
10 band pull aparts each direction- horizontal, diagonal and overhead



Strength
3 sets
A. suitcase RNT split squats @20X1; 5-6/leg
B. deficit landmine single leg RDL @31X1; 5-6/leg

Burgener Warm Up


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


WOD
"4th Down"
10:00 EMOM
hang squat clean + squat clean
build each minute

at 13:00 on the clock
60 wall balls for time