1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

• 10 minutes with a PVC or Empty Barbell
• Perform 3-5 reps at each movement

-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 and finishing pull

2. Strength
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *

3. Workout Prep
2 sets:
4 Box Jump Overs (build in height)
5/4 Calorie Row (build in pace)
2 Burpee Box Get Overs (build in height)

14 CAP

RX

5 Rounds

12 Left Arm DB S2O

12 Right Arm DB S2O

20 Goblet Squats

* 35/25lb DB

RX+

2 Rounds of:

2 minute clock

12 Left Arm DB S2O

12 Right Arm DB S2O

20 Goblet Squats

* 50/35lb DB

-then AMRAP 10m shuttle sprints in balance of the 2 minutes

-Rest 3 minutes

2 Sets

8 CAP per Set

RX
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
-rest until 10:00, performe second set reversed-

RX+
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)

2 sets

8 CAP per Set

21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (48/36)
-rest until 10:00, perform second set reversed-

Max Unbroken Kettlebell Swings (53/.35)

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose