WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
AMRAP 4 Minutes
27 Hang Power Snatches #40/30
27 Kb Swing #24/16
27 Calorie Row
Rest 4′
AMRAP 4 Minutes
21 Hang Power Snatches #40/30
21 Kb Swing #24/16
21 Calorie Row
Rest 4′
AMRAP 4 Minutes
15 Hang Power Snatches #40/30
15 Kb Swing #24/16
15 Calorie Row
ACCESSORY WORK
EMOMx20:
Odd: 6-10 Deadlift Snatch High Pull #50/40
Even: MAX DU in 40″