Warm Up:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 burpee broad jumps

3 wall walks

Burgener W/U – See 8 June 2017 for videos


Snatch + High Hang Snatch


2X60%, 2X70%, 2X75%


Based off 1RM from 8 June 2017

So, each rep consists of a full squat snatch, and without letting go of the bar, go right to a high hang squat snatch.


6 Rounds For Time:

5 Front Squats (185/130)

7 Burpee Box Jumps 30/24



Bar weight -> as needed


BBJ -> 24/20


HSPU -> Pike Push ups or 3 wall walks per round

Cool Down:

Banded OH stretch – 2 min per side


Pigeon Pose – 2 min per leg



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