WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Deadlift High Pull Snatch Grip ( Empty Bar )
10 Shoulder Press Behind The Neck
5 Overhead Squats
MOBILITY & SKILLS
Burgener Warm Up
STRENGHT
Every 90 Seconds for 12 minutes Build 1 RM of
Snatch
Start at 60% of Old 1 RM. Add 3-5% Untill Failure
CONDITIONING
For Time
1500 mt Row
15 Hang Power Snatch #75% 1 RM
30 Alternating Pistols