Warm Up
2 Rounds
- 20 jumping jacks
- 10m bear crawl
- 10 back extensions
- 10m spiderman stretch
- 10 butterfly sit ups
- 10 PVC OH Squats
Skill Prep
The Burpee (5 Minutes)
*don't get sloppy when you get tired. Stay tight, and "kip" from the ground to the standing position
The Snatch (10 Minutes)
Stance - Grip - PVC Burgener Warm Up (PVC / 35 / 45)
WOD
4 Minute AMRAP
Burpees*
*men will jump onto a 45lb plate / women onto a 25lb plate. This will substitute for the measured jump & clap overhead. Remember - focus on an efficient burpee!
rest 3 minutes
6 Minute AMRAP*
- 15 Snatches (75 / 45)
- 15 Snatches (105 / 65)
- 15 Snatches (135 / 85)
- as many snatches as possible (165 / 105)
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