10 min total
3 Way Hip Stretch x 3 each side
3 Rounds Jog, Bike, Or Row 1 min
Burgener Warm Up w/ empty bar -(dip and shrug), (dip, shrug, elbows high), (muscle snatch), (snatch land), (snatch drop), (hang power snatch) Complete 3-5 reps at movement before moving onto the next
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
- 3 rounds, NOT, for time of:
- 10 Back Extensions
Waiter Walk, pick load, 50 m
Use a KB for the Waiter Walk
QOD: If you could pick to be any age what age would that be?