WARM UP

3 Rounds (Not for time)

10 Flutter Kick (4 count)

15 Kettlebell swings

20 Jump rope single unders

You will be doing this EVERYDAY and yes, I’m going to bore you with the details.  You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think.  You can do this with a PVC or broom at home.

Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance

Modified Burgener Warm Up – Move with a purpose

1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
2. 1 + Elbow High & outside – Bar close
3. 1 + 2 + Muscle Snatch – Turnover
4. PVC Overhead Squat – Core strength
5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)

WOD

20 minutes Alternating EMOM*

• 30 second Row
• 30 second plank
• 30 seconds of Double Unders
• 30 seconds of ring dips

* Notice it’s 30seconds of work during a 60 second period to allow for transition time & rest. You should not be resting during your 30 seconds of work.