Warm up

200m run
20 Weighted GBs
20 Hollow Rocks
20m Bear Crawl
200m run
20 Kipping Swings
20 Weighted GBs
20 SA Thrusters
20 Hollow Rocks
200m run

Burgener WA

SNATCH TECHNIQUE

3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex:
1 Power Snatch
1 Squat Snatch

Percentages:
Pausing Snatch Pulls – 70-75-80%
Snatch High Pulls – 50-55-60%
Snatch Complex – 50-55-60%

“SCARFACE”

2 Rounds:
8 Power Snatches
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches
8 Bar Facing Burpees

Kilos, in respective round order:
71/48, 61/43, 52/38

Score is total time for all (6) rounds of completion.
Click “Workout Prep Notes” for details.
Scoring: Time