Prep
Hip mobility -5 min
Run 1 mile
Burgner warm up
Skill transfer exercises
Strength
2x3 clean and jerk at 70%
2x2 clean and jerk at 80%
1x1 clean and jerk at 90-100%
Conditioning
50 WBS
40 KBS
30 WBS
20 KBS
10 WBS
*7 min time cap
Recovery
10 min skill work
Stretch
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