Buy in: 8 reps Birddog, Cat/cowmel, side-lying bridges, PVC shoulder complex, PVC Burgener snatch progression. Samson stretch, cossack stretch, static spiderman lunge. Mobilize. Perform 3 sets of the complex featured in the workout starting with an unloaded barbell.
Every 2 minutes for 20 minutes complete:
5 reps each Power cleans>front squats>snatch grip deadlifts> hang power snatch>overhead squats> as many burpees as possible. Score is total burpees.
Rx weight is 53/95
Finisher: Row or Bike 100 calories.