Warmup
Row 500 meters
Then 3 rounds of each:
20 meter “High Skips”
20 meter “Spiderman Lunge”
Agility ladder
5 dot agility drill x5
2 min PVC work
Coach Burgener warm-up
Good mornings x10 reps
PVC press, push press, push jerk progression ea. movement 5 reps
Strength
5×5 Snatch from jerk boxes
WOD
5 rounds:
5/5 heavy kettlebell jerks 32kg/20kg
Kettlebell swing, 10 reps
8 GHD situps
Finisher
10 Weighted pull ups
