Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Hang snatch (45/33)

7 Thruster

7 Sumo DL high pull

5 Snatch (75/53)

5 Thruster

5 Sumo DL high pull

3 Snatch (95/63)

3 Thruster

3 Sumo DL high pull

 

Conditioning:

1000m Row

30 Ring dips

30 Sumo deadlift high-pull*

30 Handstand push-ups

30 Snatches*

30 Alternating pistols

30 Pull-ups

30 Thruster*

30 Burpees-over-bar

1000m Row

 

For time

*all lifts are same load (95/63)

 

 

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