Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Five Rounds
1a. 6 Zercher Squats
1b. 6 30″ Box Jumps
Three Rounds
2a. 6 KB Step Ups (each)
2b. 12 Double KB Cleans
Three Rounds
3a. 12 Hip Extensions
3b. 12 Twisted Situps