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
WARM UP
5′ Practice Double Unders; Then 2 rounds of:
30 Mountain Climbers
10x Leg Swings (Front/Back & Side/Side)
10x Squat Jumps (open hips!)
MOBILITY & SKILLS
Calf – Quad – Hamstring – Low Back
CONDITIONING
3 rounds for total time
Rest for same amount time required to complete previous rowing interval
Row 250m
Rest
Row 500m
Rest
Row 700m
Rest
ACCESSORY WORK
Dumbbell Wood Chop 3×10/Side
Jacknife Crunch 2×15-20/Side
Dumbbell Russian Twist 2×20
Barbell Good Mornings 3×6-8
Barbell Rollout 3×10
