Warm-up
• 500 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• Burgener Warm up 45/35#
Strength
9 min:
• 1RM Hang Snatch
3 min Rest
9 min:
• 1RM Hang Clean
Conditioning
5 rounds for time:
• 2 Rope Climbs 15’
• 200 m Run
• 4 Bench Press BW
• 200 m Run