Warm up
1 minute of jumping jacks
Then
10 pvc pass throughs
10 overhead squats
Then
Bergoner warm up
Strength circuit-Avalanche
4 power snatches/ high pulls-Heavy 4
10 second L-sit
Conditioning ABABA
A-AMRAP2
5 1/2 burpees
5 Dips
B-EMOM3
2 power snatches / high pulls
Accessory
Sorts press 3x3
Snatch balance 3x2
Full snatch 3x1
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...
Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
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