MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

On a 10:00 clock:
Build to a 3-rep-max Power snatch.

CONDITIONING

“INFERNAL DUMBELL ”
5 Rounds For Time
10 Alternate DB Snatch
10 OH DB Lunges
20 Cal Row