WARMUP
ROW 500m @65-75% effort
10 high kicks each leg
10 static air squats 1second hold at bottom
10 squat jumps
10 high kicks each leg
10 static air squats 1second hold at bottom
10 squat jumps
Run Challenge
4 x 200m
[run 200 and your rest is the time you took to run] goal is overall time
[run 200 and your rest is the time you took to run] goal is overall time
SNATCH
SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards
Open 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,
Turkey Challenge
day 10 of 25
100 alternate v sit ups
100 crunches k2e
day 10 of 25
100 alternate v sit ups
100 crunches k2e
