Warm up:
100m Run
Down & Back Lunge & Twist
100m Run
15 OHS
100m Run
10 Strict Pull Ups
100m Run
10 GHD Sit Ups
100m Run
10 Back Extensions
100m Run

Beginner/Intermediate 2-3 Minute Double Under Practice
Advanced 2-3 Minute Triple Under Practice

Burgener warmup

Snatch Pull
3-3-3-3-3 (Increasing Weight)

3 rounds
10 knees to elbow
12 power cleans 135/95
14 box jumps

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