WARM-UP

Burgener Warm Up x2 (Snatch)

• Perform 5 reps at each movement

-into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

• 2 times through

STRENGTH

3 Snatch Deadlift + 2 Power Snatch x 5 sets

• Work up to a comfortable, heavy complex in 12mins

WORKOUT PREP

3 sets:

• 5/4 Calorie Erg (each)
• 2 Deadlifts (build in weight)
• 3m Handstand Walk (or 2 inchworms)

“Hustle”

FIRE

Teams of 2 for time (16min cap):

• Partner 1:
  • 200/160 Calorie Erg (Air Bike)
• Partner 2:
  • 5 Deadlifts (100/70)
  • 7.5 Handstand Walk
  • 5 Deadlifts (100/70)
• *Switch when the deadlift/handstand walk/deadlift is completed*

WATER

• 160/130 Cals
• 85/55kg
• 1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 3m Handstand Walk)

EARTH

• 120/90 Cals
• 25ft Bear Crawl
• Own weight