Warm Up: 500m Row or 400m Run

Burgener Warm Up:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

Mobility:

        Couch Stretch (1 Minute)

        Box Shoulder Stretch (2x :30)

 

Strength: 20 Minutes to Est. 2RM Hang Squat Snatch

Metcon: 12 Minute Clock

1 Minute – Muscle Ups

1 Minute – Run

2 Minutes – Muscle Ups

2 Minutes – Run

3 Minutes – Muscle Ups

3 Minutes - Run