WARM UP
A. MOBILITY
- Ball: 1st Rib
- Band: Track Hamstring
- PVC: Shoulder Passes & External Rotation
B. BURGENER WARM UP & SKILL TRANSFER DRILLS
C. OUTLAW BBG
a. Every 20 seconds for 4 minutes:
- 1 Clean & Jerk (full) @ 75%
- Rest 3 minutes
b. Every 60 seconds for 8 minutes:
- 1 Clean & Jerk (full) @ 85%

WOD
For time:
- Row 1000 meters
- 20 GHD sit-ups
- Row 750 meters
- 40 Toes to bar
- Row 500 meters
- 60 Sit-ups

Weights: 165 for 75%, 195 for 85%

Time: 17:21

Notes: The BBG was tough, but I was fired up. Great form on all of the squat cleans minus 3 reps where I rolled forward on my toes. Definitely seeing results from the Outlaw tips that Blake gave me. I felt strong through the entire WOD after the BBG. Maybe less rest between sets? I was mainly focusing on rowing form which I saw IMMEDIATE results. Remember, hands forward AFTER knees break the plane. Return w. body leaning forward at the 1:00 position.