Prep
Burgner- Dowel
Burgner- Bar
Skill transfer- Dowel
Skill transfer- bar
Strength
1 Squat Clean + 2 Front Squat EMOM x 10 75%
1 Squat snatch + 2 OHS EMOM x 10 75%
Conditioning
Fot time
50 Air squats
400 m run
30 T2B
20 Weighted step overs 35/50
10 ground to overhead 95/135
Recovery
Easy walk or row
Monster walks 3x10 per direction
Banded hamstring stretch
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