Burgener Warm-up

Oly:
Every 90sec for 8 sets
High Hang Snatch + Hang Snatch
Focus on technique. Do not go too heavy.

Lurong Challenge WOD 4
Deadlift
MU
6min cap

EMOM x 12
1) Weighted BB Hip Thruster x 8-10 reps
2) Bent Over BB Row x 8 reps
3) 45 Plank or Face-up Chinese Plank