Warm up
1 minute bike
10 pvc pass through
10 pvc overhead squats
Then
Burgenor warm up
Strength
5 rounds
3 power snatches + 3 overhead squats
Start with an empty bar, add weight every round
Power clean-Build a heavy 2
Conditioning
20 handstand push ups
30 deadlifts 225/155
40 ring dips/ 80 bench dips
50 pull ups
60 wall ball
70 high swings 53/35
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