WARM UP
Burgener Warm Up (Snatch)
2 Rounds
100m Run
8 Hollow Swings + 5 scapular pull ups
5 Broad Jumps
10 Walking Toe Touches + 10 Heel Kicks
S/S
5-5-5-3-3
3x5 Deadlift
Moderate load
2x3 Deadlift
Heavy load
super set w/ Negative Pull-Ups
WOD
4 RFT
5 Power Snatch
10 Box Jump Overs 24/20
200m Run
RX: 115/75#
RX+: 135/95#
TC: 18 MINS
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