• 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