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Warm Up

Burgener Warm up

Scapula pull ups

Slow lunge length of rig

Backwards lunge length of rig

10 Air Squats 2 second pause in the bottom

10 Wall Balls

10 Med Ball Cleans

10 Back Squats with Barbell 45/35


A.). Weighted Pull ups (10 mins)

5x5 + max ring pull ups after each set of weighted pull ups

*if you cant do a pull up do weighted negatives (pull up to the bar with a buddy and go down as slow as possible followed by max ring pull ups


B) For Time

Row, 1k  

20 Medicine Ball Cleans, 20/14 lbs

20 Medball Lunges, 20/14 lbs

Med Ball Run, 200 m

20 GHD Sit-ups, 40 abmat situps

20 Deadlifts, 135/95 lbs

20 Back Squats, 135/95 lbs

Row, 1k

*15 min cap


C) Midline

Plank holds weighted

3 rounds :40 on ::20 off



Foam roll out

RARE Barbell

Every 1:30 x 6

Hang Snatch + H.S. POS 2 + Ground @ 70% building sets

Snatch Pulls

80%  5x5


3 Sets of 20 Reps 225/155

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