...Warm up
...5 pressups
...10 air squats
...10 KB swings
...x3
...Mobilise
...front rack
...hips
...Stabilise
...squat bar holds
...Strength
...front squat 5 x 5
...(use 5x3 weight)
...Skill
...Burgener warm up
...5 rounds PVC pipe
...Partner wod
...3 rounds for time 40kg/30kg
...10 hang power snatch
...20 front rack lunges
...10 push jerk
...20 back squat
...Stretch
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