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
