Warm up

200m run
20 Weighted GBs
20 Halos
30sec OH Hold (ES)
200m run
20 Weighted GBs
30sec Keg Stretch
20 Wall Balls
200m run
20 Weighted GBs

Burgener WU

Class

SNATCH TEQ
3 Sets of 5 – Snatch Grip Sotts Press
Followed by…
5 Sets:
3 Snatch High Pulls
3 Snatch Balances

Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch
1
“BFF” (TEAM VERSION)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings 24/16kg
Wallballs (20/14) *Females 9′ Target

Partner completes the *full round* before switching, and each partner goes through the same repetition scheme in full before moving on.
Scoring: Rounds + Reps