WARM UP
3 rounds
100m jog
10 Walking Lunges
20 Pogo Hops
20 PVC Good Mornings
20 Cossack Lunges
20 PVC Shoulders Dislocate
MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy
CONDITIONING
” SUPER TWENTY”
For Time
20 Squat Clean
20 Push Jerks
20 Sumo Deadlift High-Pulls
20 Power Snatch
20 Over Head Squats
20 Double Unders at the top of each minute
Set Barbell at RX #43/30
Do 20 Double Unders every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 20 Double Unders
