1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-* Burgener Warm-Up
-then, 10 mins of:*3-5 reps of each movement of the Burgener Warm-up with a PVC or empty Bar-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 Times through* focus on footwork & finishing your pull2. Strength PrepSpend 10 mins building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that you are confident you can perform again after a few minutes of rest.
Build to a Heavy Single (10-12 minutes)* Rest as needed between sets *
15 Cap.
75 Air Squats
60 Plank Shoulder Taps
20 Burpees
10 Cal Bike
14:00 AMRAP
RX4 Burpees to Pullup Bar6 Alternating Dumbbell Snatch (50/35)8 Wall Balls (14/10)
RX+4 Burpees to Pullup Bar6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)
Scaling Idea:14:00 AMRAP4 Up Downs6 Alternating Dumbbell Cleans (light)8 Wall Ball Thrusters (light)
Target number of Rounds: 10+ Rounds
Choose a pullup bar that is out of reach
14:00 AMRAP4 Burpees to 12 inch target6 AltDBSnatch (70/50)8 WBS(30/20/14) or if no 30# Ball, (20/14/10#) to Ceiling / 10'
For 12 inch target, you can set the rings or tape a target on a wall
Tabata Sit-Ups
20-10