0:00-0:10Warm up: 2min Jog, Jump Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each
Burgener Warm up for snatch
Health and Fitness:
A. On a running clock, start at 0:00
From 0:00-15:00, complete
Every 3 mins for 15 min (5 sets):
DB Snatch (or empty bar snatch) X 3per arm,
When the clock hits 20:00 (from 20:00-35:00), complete:
Four sets of:
Ring rows x 12-15 reps
OR
3 negatives
6-10 Barbell in the rack Pull-up modification
B. 0:35-0:50
21-15-9
Sit ups
Burpees
Classic:
0:15-0:55
A. On a running clock, start at 0:00
From 0:00-15:00, complete
Every 3 mins for 15 min (5 sets):
Snatch X 1.1.1 (rest 10s between singles),
When the clock hits 20:00 (from 20:00-35:00), complete:
Every 3 minutes for Four sets of:
Weighted Pull-Up x 2-3 reps, Rest 15-20 seconds
Strict Pull-Up x Max Reps
*notes: if you cannot complete weighted PLUs then complete:
3 negatives, rest 15-20s
6-10 Barbell in the rack Pull-up modification
B. When the clock hits 35:00
For time:
21 T2B
10 Burpees
15 T2B
10 Burpees
9 T2B
10 Burpees
0:55-1:00
Mobility: Foam Roll, Pigeon, banded overhead