Warmup
0-3 warm up
bike or row
bike or row
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Grab an empty bar and await instruction
Skill Work
EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom
Metcon
11 Min AMRAP
5 hang power snatch 95/65
40 DUs
10 V sit-ups
* coach led burgener warm up