WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up – Front Squat
STRENGHT
In 12 minutes find your 3 RM of:
Front Squat
CONDITIONING
For Max Rounds & Reps
Max rounds in 3 minutes of
3 DB Power snatch #20/12 + 7 Burpees
Rest 2:00 after completion
Max rounds in 3 minutes of
3 DB Hang Power Clean & Press #20/12 + 7 Box jumps #60/50
Rest 2:00 after completion
Max rounds in 3 minutes of
3 DB Deadlift #20/12 + 7 Knees to elbows
