WARM UP
AMRAP 6′
20 PVC Shoulder dislocated
10 Shoulder Press ( empty bar )
10 Bent Row
10 Good Mornings
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
“Happy Birthday Armandino”
In a 33 minutes time cap
AMRAP 8:
8 Deadlift Hig Pull Snatch Grip #60/50
20/15 Calorie Row
18 Lateral Burpees
Rest 1 minutes
AMRAP 8:
8 Hang Power Snatch #53/35
20/15 Calorie Row
18 Lateral Burpees
Rest 1 minutes
AMRAP 8:
8 Squat Snatches #43/30
20/15 Calorie Row
18 Lateral Burpees
Then:
Immediately into Max Overhead Squats #43/30 Untill The End of Time
