MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
“Waffle”
3 Rounds: Time cap 20′
50 Power Snatch #35/20
100 Double Unders
50Mt Bear Crawl
