Warm-up
Bike 50 cal
Mobility
PVC Progression
25 Wall Ball Shots
Burgener Warm-up
Then work up to 75% on Snatch in the following sets
5-5-3-3-2-1
WOD
BB Gymnastics
1) Every 30 seconds for 7 minutes:
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 30 seconds for 7 minutes:
1 Power Power Clean @ 75% (of max Clean any style)
Conditioning
Choose one…
Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
DEMONFIT 