Hamstring/ hip mobility
2x
Row 500m
25 banded good mornings
Burgener warm up
Strength
Mechanics work on Deadlift for 10 min
Consistency find a 3 RM Deadlift
Intensity 5x3 Deadlift @ 80% of 1rm
Conditioning
WOD
5 Rounds
3 Ring Dip
6 Toes To bar
9 Power Snatch 65/95
Foundations
5 rounds
5 push ups
6 floor wipers 45/65
9 power snatch 45/65
Recovery
Low back twist
25 banded good mornings
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