12/03 – Rufus

WARM-UP
Burgener Warm Up (Snatch)
*5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
* 2 times through

STRENGTH
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM

WORKOUT PREP
2 sets:
10 Double Unders
3 Double Dumbbell Snatches

RUFUS
FIRE
5 ROUNDS for time (10min cap):
50 Double Unders
8 Double Dumbbell Snatches (2×22.5/15)

WATER
40 Double Unders
15/10 DBs

EARTH
50 Single Unders
Own weight