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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