A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up
B) 5 sets:
Pause Front Squats x 5
– Pause for a legit 3 second hold in the bottom. If you aren’t sure, have someone count for you.
C) Take 20 minutes to build up to a heavy Power Clean + Push Jerk.
D) 5 minute EMOM
3 Power Clean + Push Jerk @ 75% of your weight from C.
