Warm-up
Spend 2 minutes in Z1
Then, 2 round w/an empty barbell
10 deadlifts
10 hang power cleans
10 front squats
10 strict press
10 over the bar burpees
Mobility
Quads, ankles and front rack
Burn Strength
Every 3:00 for 18:00 total
15 KB front rack lunges
1:00 wall sit w/KB’s in rack position
Burn WOD
2 rounds
10 KB SDHP (light weight)
10 burpee box jump overs (24/20”)
Rest 2:00
2 rounds
15 KB SDHP (moderate weight)
15 burpee box jump overs
