WARMUP:
6 Min AMRAP
10 Shuttle Runs
10 PVC Pass Throughs
10 Russian Baby Makers w/ PVC Pipe
10 PVC Around the Worlds
Then…Burgener Warm Up:
Dip
Dip + Drive
Dip + Drive + High Pull
Muscle Snatch
Overhead Squat
Power Snatch
Squat Snatch
STRENGTH/SKILL:
Performance Sport
5 Sets
Snatch Drill + Squat Snatch
2 x (3 Lift-Offs + 1 Snatch) @ 70-75%
*Rest 90 seconds between sets.
Functional Athlete
5 Sets
Snatch Drill + Squat/Power Snatch
2 x (3 Lift-Offs + 1 Snatch) @ 60-65%
*Rest 90 seconds between sets.
WOD:
12 Min. AMRAP
10 Deadlifts (225/155) (135/95)
15 Box Jumps
20 Wall Balls (20/14) (14/10)
Rest 2:00
Then…2 Rounds
1 Min Max Ab Mat Sit-Ups
1 Min Max Toe Touches
1 Min Max Weighted Russian Twists
1 Min Max Mountain Climbers