WARM-UP

3:00 Machine (easy pace)

-into- Burgener Warm-Up (Snatch)

• Perform 5 reps at each movement

-into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

• 2-3 Times through

STRENGTH

5 sets – Complete a set every 1:30:

• 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)

-into- 3 sets for quality:

• 2 Overhead Squats (@80% of 1RM Snatch)
• Rest as needed between sets

WORKOUT PREP

3 sets:

• 5/4 Calorie Row/Ski
• 3 Front Squats (build in weight)

FIRE

For time (10 min cap):

• 30/24 Calorie Ski or Row
• 30 Front Squats (50/35)
• 20/16 Calorie Ski or Row
• 20 Front Squats (50/35)

WATER

• 40/30kg
• Independence
• 24/20 + 16/12 Calorie Ski or Row
• 20 Sandbag Squats (70/50)

EARTH

• Own weight

20/16 + 10/8 Calorie Ski or Row