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 (PVC or Empty Barbell)
• 2-3 Times through

STRENGTH

5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM)

-into-

3 sets: 3 Snatch Balance (80% of 1RM)

WORKOUT PREP

1 set:

• 4 Dumbbell Box Step ups
• 4 V-Ups
• 3m Single Dumbbell Walking Lunge

FIRE

15:00 AMRAP

• 10 Single Dumbbell Box Step Ups (22.5/15) (20)
• 20 V-Ups
• 15m Single Dumbbell Walking Lunge (22.5/15)

WATER

• 15/10kg

EARTH

• Own weight
• 20 Sit Ups
• 15m Lunge