Warmup
Row 500m
Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10 GHD hip extensions
10 Overhead Squat w/PVC
Then
3XBurgener Warmup for Clean
Then
3XPress Progressions
WOD
Clean and Jerk. 1-1-1-1-1-1-1-1
Clean and Jerk. 1-1-1-1-1-1-1-1
Front Squat. 3-3-3
For the clean and jerk, work up to a heavy-ish single, no more than 80% of your one-rep max.
For the front squats, start with 80% of your heaviest clean.
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