• WARMUP
  • Run/Row/Bike 400m
  • Burgener Warmup
  • 2 Rounds 
  • 10 F/B Kicks
  • 10 S2S Kicks
  • 10 Jumping Air Squat
  • 10 Snatch Balance
  • :30 Ankle Opener
  • OLY
  • Squat Snatch 5-5-3-3-1
  • Rest 2 mins bw sets
  • *focus on perfect movements if it feels good slap the weights on*
  • METCON
  • 15 min AMRAP 
  • 25 WTD sit-ups 15/10
  • 20 Pull-ups
  • 15 OHS 95/65