Internal Aff Version

September 12, 2023

WARM-UP

3:00 Machine (easy pace)

-into- Burgener Warm-Up (Snatch)

• 5 reps at each movement

-into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

• 2-3 Times through

STRENGTH

10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)

• Complete 1 set every 1:15

WORKOUT PREP

2 sets:

• 4 Box Jump Overs (build in height)

• 5/4 Calorie Erg (build in pace)

• 2 Burpee Box Get Overs (build in height)

“INTERVAL AFF. VERSION”

FIRE

2 sets for time (8min cap per set):

• 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)

• -rest until 10:00, perform second set reversed-

EARTH

• Step-ups

• Lower box heights