• WARMUP
  • Burgener Warmup
  • 20 F/B Kicks
  • 20 Side Kicks
  • 2 Bear Crawl
  • 20 Pass Throughs
  • 20 Air Squats 
  • 10 Snatch Balance (PVC)

  • OLY
  • 12 min EMOM
  • 1 Squat Snatch (ascending)

  • METCON
  • 12 min AMRAP
  • 15 Alternating DB Snatch 50/35
  • 30 sit-ups 
  • 30 Double Unders