Nate
September 11, 2023Inverted Aff Version
September 13, 2023WARM-UP
3:00 Machine (easy pace)
-into- Burgener Warm-Up (Snatch)
• 5 reps at each movement
-into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
• 2-3 Times through
STRENGTH
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
• Complete 1 set every 1:15
WORKOUT PREP
2 sets:
• 4 Box Jump Overs (build in height)
• 5/4 Calorie Erg (build in pace)
• 2 Burpee Box Get Overs (build in height)
“INTERVAL AFF. VERSION”
FIRE
2 sets for time (8min cap per set):
• 21 Box Jump Overs (24/20)
• 15/12 Calorie Row
• 9 Burpee Box Get Overs (30/24)
• 21 Box Jump Overs (24/20)
• 15/12 Calorie Row
• 9 Burpee Box Get Overs (30/24)
• -rest until 10:00, perform second set reversed-
EARTH
• Step-ups
• Lower box heights
