MONDAY

WARM-UP
3:00 Machine (easy pace)
-into
Burgener Warm-Up (Clean)
-into
3x High Hang Clean + 3x Hang Clean + 3x Clean

STRENGTH
Every min (10 mins):
2 Squat Clean and Jerks (60-75%)

WORKOUT PREP
1 set:
4 Dumbbell Front Squats
2 Ring Push Ups

Ox Nche

FIRE
10:00 AMRAP:
2-4-6-8-10…..
Dumbbell Front Squats (22.5s/15s)
8 Ring Push Ups (Or Dumbbell Push Ups)

WATER
15/10kg
Pushups

EARTH
Own weight
Incline Pushups