Warm-up
• 500 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• Burgener Warm up 45/35#
Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat
2 min Rest
8 min EMOM:
• 1 Power Clean
• 1 Hang Clean
For both EMOMs, start light then work up to as heavy as possible.
Conditioning
“Bradshaw”
10 rounds for time of:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#
• 12 Pull-ups
• 24 Double Unders
Happy birthday, USA!