Pre:
30 PVC Passthrough
10 Kick Up to Handstand
200 Singles jump rope
Accumulate 2 min. Front Squat bottom position loaded @32.3kg
Burgener Warm-Up
3 sets:
5 Squat Cleans @54.3kg
5 Pull-Ups (deadhang)
WOD:
On the minute for 15 minutes...
3 Squat Cleans @74.3kg
Post:
50 Hollow Rocks
50 Superman Rocks
25 Pull-Ups
(break it up however)
10 min. MWOD (band-hamstrings/heel chords/shoulders)
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