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Warm Up
3 minutes - row/AB/jump rope/run

10 minute easy with a partner
5 push ups @ 3111 while partner holds plank - switch
5 PVC windmill/side while partner holds a banded glute bridge - switch
15 kang squats while partner does down dog to bear crawl hold - switch
20 lunge with pass through while partner does puppy pose - switch

Thoracic Flow 

Burgener Warm Up


Strength/Skill
Every :75 x 10

Snatch + OHS

-Building in weight 

WOD
4 rounds

250 m row
10 HEAVY WBs

Rest 3 minutes between rounds

 



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