Warm up

200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
20 Weighted GBs
20 Halos
20 SL RDLs
200m Run

Burgener W/U

SNATCH TECHNIQUE

“On the 2:00” x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch

“HOT SAUCE”

“Hot Sauce” Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 25/15kg kg

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 30/20 kg

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 35/25 kg

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Bar
Max Overhead Squats
Barbell – 42.5/30kg

Scoring: Overhead Squat Reps