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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