Warm Up: Double Unders
Strength: Snatch – drill 3 position – one snatch from high hang, one from above knee, one from floor
For time: Front Squat and Burpee over bar ladder
10 FS (115lb/75lb)
1 burpee over bar
9 FS
2 burpee
8 FS
3 burpee
7 FS
4 burpee
6 FS
5 burpee
5 FS
6 burpee
4 FS
7 burpee
3 FS
8 burpee
2 FS
9 burpee
1 FS
10 burpee
Beginners: Lighter FS or goblet squat – burpee over bar
Advanced: upgrade FS to 135/95
