Warm up
5 cat cow
10 bird dogs (total)
10 moose antlers (each side)
10 dead bugs with med ball (total)
10 banded good mornings
10 squats hugging medball
Then
140’ each
Jog
High knees
Butt kickers
Side shuffle
Karaoke
14 minutes
Skill/strength
Hang clean
Burgener clean warm up
5 down and finish
5 elbows high and outside
5 muscle clean
1 each
2/4/6” drops
Full drop
5 minutes
2 sets of
3 hang power cleans + 2 hang squat cleans from high hang
2 sets of 1 hang power clean + 2 hang squat clean from the low hang
Remaining time max weight on hang squat clean from low hang.
Wod
9 minute infinity ladder
1 hang squat clean
1 hspu