Warm up
5min Amrap
: 30sec plank 10 glute bridges, 10 jump squats,2walkouts
Burgner warm up: all from the floor- deadlift, shrug and extend, Hugh pull, catch, squat drops
Strength
Emom x 15mins:
min1 3 x clean high pulls,
min 3: hang squat clean x 2,
min 3: squat clean x 1
Focus on slow controlled pull to the knee, then speed through the middle after knee
WOD
400m run
80 doubles
400m run
rest 2 mins
repeat
mod 2: 20 doubles
Record total time.
