A) 5min Row/Bike/Run
Lunge Warm Up & Burgener Warm Up
5 Minutes Rowing
5 KB Snatch *each arm
* Record meters rowed, add 1 rep per/rd for the KB snatch.
B) Front Squat
Drop to 80% max rep
C) Clean: 7×1
Drop 20lbs for 2 x 1
D) EMOM: 16 Minute
ODDS: 10 Toes 2 Bar + 20 Double unders
EVENS: 2 Front Squats + 1 Jerk *from the ground
*Use 65% of the heavy single… Finish each set of movements and rest till the next bell rings. If you bleed into the next minute, finish the reps and rest. Record the total number of rounds completed.