Warm Up

Run 400m

Shoulder Triplet

Then 3 rounds:

10 Push Ups

10 Overhead Squats (pvc then barbell)

10 Back Extensions/Supermans

Skill Work

A) Burgener Warm Up w/barbell

B) Burgener Skill Transfer Exercises w//barbell.  1 rep of each movement for 2 sets

Snatch Push Press > Overhead Squat > Pressing Snatch Balance > Heaving Snatch Balance > Snatch Balance.

(Both A & B as group)

 

WOD

10 minute AMRAP:

10 Toes to Bar

20 Jumping Lunges (L+R=2)

10 Push Press (95/65)