Prep
Front rack prep
3 rounds 250m row, 20 samson stretch, 15 wall balls, 10 Knee push outs
Burgner warm up
Complex prep
Strength
6 rounds for max load
1 Power Clean
1.5 Front Squat
1 Press from bottom position
Conditioning
"Pressing Annie"
21-15-9
Push Press 65/95
Double unders
Sit ups
Recovery
Walk 2 min
25 GHD sit ups
Couch stretch 2 min per side
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