Warmup: ROM, dynamic stretches, Burgener Warmup, Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to find your new 1 rep max WOD: 2 minutes of Jump Rope (Double Unders) 5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest Run 400m 5 rounds: 30 second max rep more »

Warmup:  ROM drills, Burgener Warmup, Junkyard dog Strength:  Find new 1 RM in Snatch Find new 1 RM in Clean & Jerk WOD:  10 min AMRAP 7 Thrusters (95/65#) 10 Over the bar burpees Cooldown: 50 Arm Haulers, 50 4-ct flutter kicks.  Roll and stretch