Warmup
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
Skill Work
12 min snatch - burgenger warm up - then hang snatch and snatch or singles - adding weight
WOD
21-15-9 - clean, wb, bjo
35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]
Cash Out
2 sides alt burpee ladder 1-10
