Warm up:
500 m row/400 m run
Burgener warm up with PVC
15 PVC/15# bar squat cleans
15 PVC/15# bar deadlift
5 wall walks
30 second handstand hold
Strength:
Squat Clean
1-1-1-1-1-1-1
(3 position squat clean: high hang squat clean, hang squat clean, full squat clean)
WOD
"Diane"
21-15-9
Deadlift (225/155) (205/135) (185/115)
Handstand push ups
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