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

140’ each
High knees
Butt kickers
Side shuffle
14 minutes

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.

9 minute infinity ladder
1 hang squat clean
1 hspu

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