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11/6/23 snatchx3/ front squat x 4

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

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