400 meter run
1 minute at bottom of squat wide stance
10 air squats
Burgener wam-up clean grip with thruster (PVC)
Practice bar muscle-up technique
Wendler lift and Oly Lift Technique:
Hang squat clan + thruster: You have 5 sets to work up to a 5 RM.
*You are not allowed to put the bar on the deck between reps, but rest as needed between rounds.
Squat 5×65%, 5×75%, 5×85%
AMRAP 10 mins of:
5 bar muscle-ups
L1 – choose mods and weight
L2 – 95/65lbs
L3 – 135/95 lbs