WARM UP

1 mile run; then:

6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats

SKILLS & SPECIFIC WARM UP

Squat Snatch – Burgener Warm Up (empty barbell)
5 x back squats
5 x behind-the-neck push press
3 x overhead squats + 2 snatch balance
3 x 3 position snatch

Then in 5′ increase weight at workout load

CONDITIONING

“THE PERFORMER ”

12 min AMRAP:
3 Squat Snatch #35/25
20 Sit Ups