WARM UP
A. MOBILITY
- Foam Roll: TFL/IT-Band
- Ball: Thoracic
- Box: Hip Flexion > Pigeon > Lateral Hamstring
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

2. WOD
15-12-9 reps for time of:
- Thrusters (135/95#)
- Weighted Pull-ups (45#)

Note: Since my knee was banged up last week, I wanted to go slow and make sure the reps were perfect. I really want to focus on my form. I did a pretty good job, but some of the thrusters were sloppy joe. I tried out the new knee sleeves and I immediately love them. They really feel good on my knees while lifting. So... focus on form, not the scoreboard. I need to get my form DOWN. SOLID! I don't want injuries to creep up on me.