MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
SNATCH

CONDITIONING
“THROW IT DOWN”
For Time: Time Cap 20′
5 Rounds
10 Ring Dip
10 Hang Power Snatch #43/30
500 mt Row