5 minutes foam rolling
Airdyne 5 minutes
Warm-up Delta x2
3 rounds Sit to reach/Downward Dog /Lunge and Reach
2 rounds Burgner warm up
8 minutes to work up to a heavy Clean and Jerk
Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg) Jerk (165lb / 75kg)