1. Warm Up
- Foam Roll
- CrossFit Warm Up (2x15)
2. Skills & Drills
- Burgener Warm Up
- Skill Transfer Drills
3. Strength
- Deadlift, 5-5-5 reps
4. Work Capacity - For time:
- MB Clean (20/16#), 20 reps
- Power Snatch, 30 reps (75/45#), 30 reps
- Ball Slams (20/16#), 40 reps
- Power Snatch, 30 reps (75/45#), 30 reps
- MB Clean (20/16#), 20 reps
5. Mobility
- Chin Up Stretch
- Shoulder Flexion & External Rotation
- Externally Rotated Rack Tricep Stretch
- Hollow Rock (3 min)
5. Mobility
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