- Burgener Warm-up & skill; transfer ex’s
- 1) Complete the following 4 rep BB complex:
- 1 Snatch Deadlift,
- 1 Snatch Deadlift, pause 2 seconds, High Hang Snatch,
- 1 Snatch
- 1 OHS
- 4-4-4-4-4
- then…
- Complete the following for time:
- 30 Snatches (61 kg / 43 kg) – i.e. Isabel (Squatting)
- 30 Burpee HSPU’s (i.e. do a burpee, kick up against the wall and complete 1 HSPU – strict or kipping = 1 rep)
- Time Cap 10 min
- Record your score on Isabel! Go full out on Isabel and do not hold back & save yourself for the 30 burpee HSPU’s!
- Score = Time or Time Cap plus 1 second per rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch