WARMUP
run 400m/row 500m
PVC pass thrus and around the worlds
Butt kicks
High knees
10 air squats
Naked bar:
5 power cleans
5 hang squat cleans
5 squat cleans
5 front squats
Burgener warmup
Workout of the Day
As Many Complexes in 12 min as possible
Power Clean
Hang Squat Clean
Squat Clean
Front Squat
-choose a heavy loading where you maintain mechanics but you my only get 6-8 rounds and you CAN drop the bar between movements-
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