Warmup: ROM drills, max strict pull-ups or 25 ring rows, 25 push ups, 25 situps,
Burgener Warmup, With bar: 10 Clean Pulls, 10 Front Squats
Strength: Clean + Jerk
Warmup 5/5/3 at 40/50/60% 1RM
Work: 3/3/3+ at 70/80/90%
WOD: 3 Rounds
8 Front Squats @ 65% (Tempo 30×0)
15 KB swings (53/35#)
3 min row (for Cal)
Cooldown: 25 GHD situps, 25 GHD Back extensions.
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