WARM UP
Active - Burgener-Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
LIFTING
Squat Snatch 5-4-3-2-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
MAX
High Box Jumps : Max Set
A single set of High Box Jumps for max reps.
1 RM für maximale Höhe
HEAVY METCON
3 rounds for time of:
50/40 Assault Bike Calories
4 Weighted Strict Pull-ups, 10/5 kg
2 Box Jump Maxes
3 Strict Deficit Handstand Push-ups
1 Back Squat, 90% 1RM
Scales:
Pull Up
no weighted / banded / trx row
Box Jump
max hight from 1rm highest jump test
Strict Handstand Push Ups
Back Squat
heavy single rep or do more reps with the tright depth.
COOL DOWN
For quality:
Assault Bike (Easy Paced), 5 mins
Pigeon Stretch, 2 mins
Dragon Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins
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