Burgener Warm Up for the snatch.
A. Snatch Pull 5 x 3 light weight work on form.rest 1-2 min btw sets
B. OHS 5 x 3 , rest 1-2 min btw sets
Plus
5 rounds of:
KB Single Arm OH walk 50m right
KB Single Arm OH walk Left 53/35
10 back ext
20 air squats
30 DU
Record time to board.
8:30AM:
A. Deadlift@30×1
85% X 5
90% X 3
95% X 1
+
B. EMOM 10 Min:
odd: 10 Goblet Squats
even: 10 KTE (or Sit Ups)
+
50 Double Unders
10 Back Ext
40 Double Unders
10 Back Ext
30 Double Unders
10 Back Ext
20 Double Unders
10 Back Ext
10 Double Unders
10 Back Ext
