Warm-up:
A) Run/Row/Ski/Jumprope - 5 minutes

B) 10 see saw step to strict burpee

C) Burgener Warm Up

Skill:
3 x 5 As Heavy as Possible
Snatch Grip Deadlift w/ 3 Sec. Pause at Knee

Strength:
Every 90 Seconds
1-1-1-1-1-1-1
Power Snatch

Conditioning:
3 Rounds for Time

  • 10 Overhead Squats (115/75)
  • 20 Jumping Lunges