WARM UP
row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hold - high kick back, side lunges down, hanging scap hold
burgenger warm up + skill transfer: 1 rd with bar or lite weight - then 10 min to hang clean to near max single then from floor
12m amrap: row 250m/200m, 2x 1snatch+ 2ohs, 30 DUs
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause
