WARM UP
A. MOBILITY
- Barbell: Calves
- Band: Shoulder External Rotation (90/90)
- Barbell: Sink Stretch
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. 7×2 Snatch from blocks (just above knee) – heaviest possible, rest 60-90 sec. DEMO VIDEO
b. 7×2 Clean from blocks (just above knee) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO

** Notes: Two Cleans from blocks should be performed, then one Push Jerk after the second Clean.

WOD – “NASTY GIRLS”
3 rounds for time of:
- 50 Squats
- 7 Muscle-ups
- Hang Power Cleans, 10 reps (135/95#)

Time: 11:39
Notes: Broke the muscle ups into sets of 4 and 3 to prevent an 8 minute delay in order to finish the last 2 reps like last time.