Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull   (SPEED THROUGH THE MIDDLE)
– Snatch High Pull  (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch

Skill Transfer
- BTN Press: (OVERHEAD STRENGTH)
- OH squat:  (CORE STRENGTH)
-  Heaving sn bal: (FAST HANDS, NO FEET)
-  sn balance no dip: (FAST HANDS FAST FEET)
-  sn balance with dip: (FAST HANDS FAST FEET)

3 minutes work - 2 minutes rest
10 Dumbbell box step overs 50/35
50 Double-under

remaining time in each 3 minute window
AMRAP Handstand Push-Ups

GPP stop when you reach 50

Competitor stop when you reach 75

Score is the total time to complete HSPU

25 minute cap

BONUS FITNESS

3x 21 GHD Sit-Ups

3x 500m ski erg @ 2k pace