A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) Every 90 seconds for 15 minutes:
Snatch
Set 1-2: 60%
Set 3-4: 70%-75%
Set 5-6: 75%-80%
Set 7-8: 80%-85%
Set 9-10: 85%-90%
C) Every 90 seconds for 15 minutes:
Clean and Jerk
Set 1-2: 60%
Set 3-4: 70%-75%
Set 5-6: 75%-80%
Set 7-8: 80%-85%
Set 9-10: 85%-90%
D) 10 minute AMRAP
10 Squat Clean Thrusters @ 155#/100#
20 Handstand Pushup
30 Alternating pistols
COMPETITION:
Front Squat
3 x 8
