:30 of each exercise:
Tuck-Jumps or Star Jumps
After the initial general warm-up, break out a PVC and Barbellâ€¦
Burgener Progression for Snatch
(5-7 reps of each movementâ€¦)
PVC Pass Thru
Tall Shrug (arms stay straight)
High Pull (elbows high and outside)
Hang Muscle Snatch
-Hard Cap 10:00-
*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.
-Rest 5:00 then hit the AMRAP-
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.