• WARMUP
  • Run 800m
  • Burgener Warmup (1 Round w BB)
  • 10 Perfect Weighted Snatch Balance 
  • Spider-Man walks / Bunny Hops

  • OLY
  • Every 2:00 for 12:00 mins
  • Squat Snatch 6×4@65-80% of 1RM
  • *All sets must be TNG*

  • METCON (CAP 12)
  • 30-20-10
  • Power Snatch 75/55
  • Wallballs 20/14