23/04 – Guava
April 23, 202425/04 – Dragonfruit
April 25, 2024WARM-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
