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
2 Rounds Not For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”*
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

*compare to 09.04.21