Warm up & Activation
Burgener warm up
Squat therapy w/10lb plate, 5 reps
30 sec hollow body hold
EMOM for 15 minutes
1 Clean+2 Front squats+3 OHS
*If the clean is squat cleaned, must stand fully up before starting the front squats.
*Goal is to not set the bar down til all 6 reps are finished.
*Pick a weight that is doable but challenging, if fail drop weight, focus today is on form under load.
4 30 second sprints on rower.