Warm Up
- 20 Med Ball Cleans
- 50 Double unders
- 15 strict Press w dumbbells
Burgner Warm Up (cleans)
Shoulder Warm Up With Bar
- 7 strict press
- 7 Push Press
- 7 Push Press
Strength 1 7 min Jerk Balance 5-5-5-5
Strength 2 15 min to build to a 3 Rep Clean and Jerk
WOD For Time 8 min Cap
- 15 Burpee over the Bar (hips do not need to open)
- 5 Clean and Jerk 225/155
- 12 Burpee over the Bar
- 4 Clean and Jerk
- 9 Burpee over the Bar
- 3 Clean and Jerk