Dynamic Warm up
Burgener Warm Up
OLY:
5 Min EMOM
Mid Thigh Hang Power Cleans
2 Perfect Reps. May increase weight as long as form is excellent
Skill
Goblet Squats
Dips:
Rings, Dip Station or Parallettes.
WOD
5 Rounds
7 Dips
10 Goblet Squats (55/75)
15 Superman
Prowler Push Out and Back (across the lot and back)
Rest 1 minute
