1. WARM UP
Mobility WOD
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2. SKILL & DRILL
A. 3 Rounds
- Muscle Up Transition, 5 reps
- V-Up, 10-15 reps
B. 3 Rounds
- MB Clean, 10 reps
- Back Extension, 10 reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- M/Tu: Power Snatch, 5x3
- Tu/W/Th: Overhead Squat, 12x2@50% of 1RM
- Th/F: Bench Press, 5x3
4. WOD - 300
- 25 Pullups
- 50 Deadlifts (135/95#)
- 50 Box Jumps (24/20")
- 50 Floor Wipers
- 25/side KB Clean & Press (35/25#)
- 25 Pullups
Post rounds and reps to comments.
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