24/04 – Papaya

WARM-UP

Burgener Warm Up (Snatch)

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (x2)

STRENGTH

Every 3:00 (5 sets)

• 3 Squat Snatch + 5 Overhead Squats
• (Touch and Go, Build in weight, don’t exceed 65%)

WORKOUT PREP

3 sets:

• 10 Double Unders
• 3m Lunge Walk Variation*
• *Set 1: Farmer Carry Lunge
• *Set 2: Front rack Lunge
• *Set 3: Single Arm Overhead Lunge

PAPAYA

FIRE

8:00 AMRAP:

• 300 Double Unders
• 15m Dumbbell Farmer Carry Lunge
• 15m Dumbbell Front Rack Lunge
• 7.5+7.5m Single Arm Dumbbell Overhead Walking Lunge
• *22.5/15 DBs

WATER

• 200 Double Unders
• 15/10 DBs

EARTH

• 300 Single Unders
• Own weight