Burgener warm up
Level 2
EMOM x 7
20 DU then…
1 Power Snatch
Goal is to keep increasing the load over the 7 sets
Conditioning
3 sets for reps
4 minute running clock
400 m row
30 KB swings 24/16
AMRAP T2B
Rest 4 minutes between sets
Level 1
EMOM x 7
3 Power Snatch
Load increases every second minute
Conditioning
3 sets for reps
4 minute running clock
400 m row
30 KB swings 16/12
AMRAP K2E
Rest 4 minutes between sets
Fundamentals
EMOM x 7
5 Power Snatch
Bar only, work on creating speed
Conditioning
3 sets for reps
4 minute running clock
400 m row
30 KB swings 16/12
AMRAP Ab mat sit ups
Rest 4 minutes between sets
