WARM UP
2 Rounds Not For Time
30 Forward / 30 Backward Arm Circles On Walking Lunges
3 Upward Down Dog.
10 Kip Swings Off Pull-up bar.
10 Sit-ups.
5 Burpees.
MOBILITY & SKILLS
Burgener Warm Up
STRENGHT
12 minutes to find a 2 RM of:
Power Snatch
-Warm up as follows 5 with BB – 3 #60% – 2 #70%
-Aim for 3 to 5 working sets
CONDITIONING
3 Rounds For Time
Row 500m
Rest 1 minute
Run 400m
Rest 1 minute
Row 250m
Rest 30 seconds
Run 200m
Rest 1 minute
