MOBILITY&WARM UP
1 Round
400m Easy Jog
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
200m Run

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
200m Run

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

3 Rounds
10 cal Row (Workout Pace)
1 Curtis P (Workout Load)
3 Toes To Bar

CONDITIONING
“HAPPILY EVER AFTER”
30 Rounds For Time with a Partner
Buy in 100 cal Row
Then:
3 Burpees to Target
6 Power Snatches #43/30
9 Box Jump Over
12 Cal Assault Bike (Schwinn 18)
-I GO YOU GO-

In pairs of two, everyone divides the calories Row then with I go You Go style, Athlete A works while B Rests, Switch and we alternate for 30 Rounds