2 rounds:
20 sec. Dowel passovers all directions
20 sec. shoulders stretch w/ dowel
Then;
burgener warm-up with bar (or dowel)
10:00 cap:
1. Goblet squat OR couch stretch 2:00/
2. T-Spine bridge on the floor 3×10 alternating
15:00
1 Squat snatch + 2 Overhead Squat ; build to heaviest
1 – 1 – 1 – 1 – 1..
EMOM 14′ (7rounds)
Min 1: 5 burpees + 5 STRICT pull up
Min 2: 4 burpees + 4 Squat snatch @75% of the heaviest weight of the complex.