Strength:
Snatch balance
1-1-1-1-1-1-1
(After warm-up, continue to warmup to snatch balance starting weight. First use the appropriate bar #15, #30, #45 to continue warmp-up and proceed with additional weight as needed. Once warm-up is complete, begin at roughly 60% of your snatch 1 rep max and work up from there. Your Snatch Balance 1 rep max should be at least 10-20% more than your 1 rep snatch weight)
Watch Coach Mike Burgener Coach Dave Lipson on technique.
-then-
4 RFT
15 hang power cleans (135/95) (115/75) (95/65)(75/45)
30 box jumps (24/20)(20/18)(18/12) - Scale to step-ups as required
Warm-up
400 m run / 500 m row
Samson Stretch (Lunge with Hands Overhead)
Burgener Warm-up w/ PVC
10 Overhead Squats
10 Pass Throughs
10 Hang Power Cleans with PVC
10 Box Jumps (steady pace)
10 GHDs or Ab-Mat situps
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