11/15/23 snatch. 3. Front squat x 2

Warm up

2 minute bike

then Burgenor warm up

Strength

EMOM5

3 hang squat snatches

Front squats-Build a heavy 2

Conditioning-For time

100 strict pull ups

*Penalty

Death by wall ball

Min 0, 2 wall ball

Min 1, 4 wall ball

Continue this ascending rep pattern until you reach 100 pull ups or 12 minutes

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Warm up dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...

Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...