Warm up
1 minute bike
10 wall facing squats
5/5 knees over toes split squats
Then
Burgenor warm up
Strength
EMOM5-3 Squat snatch , start with empty bar
Front squat-Build a heavy 4
Conditioning ABAC
A--AMRAP2
4/4 db snatches 50/35
4 pull ups
B--EMOM3
2 front squats
C--20/16 cal bike
200 meter front rack carry 53s/35s
20 c/16 cal bike
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
