WARM-UP

2x Burgener Warm Up (Snatch)

-into-

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

STRENGTH

1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch

• Build to a Heavy Unbroken Complex across 5 working sets

WORKOUT PREP

2 sets:

• 3 Toes to Bar
• 3 Overhead Squats (build in weight)
• 10 Double Unders

FIRE

15:00 AMRAP:

• 5-10-15-20-25…..Toes to bar
• 10 Overhead Squats (45/30)
• 50 Double Unders

WATER

• 4-8-12-16-20…..Toes to bar
• 35 Double Unders
• 35/25kg

EARTH

• Hang Knee Raises
• Front Squats
• 50 Single Unders

Large Class Option

• 15:00 AMRAP
• Partner 1:
  • 20 Toes to Bar Toes to bar
• Partner 2:
  • 10 Overhead Squats (95/65)
  • 50 Double Unders
• Switch when both complete their station