3/15/19

Warm up

  • 10 push ups
  • 10 Strict Pull Ups
  • 10 Dumbbell Push Press

Burgner warm up

Strength 1: 5 min Power Snatch Warm up

Strength 2:  10 min EMOM

  • 1 Snatch Pull
  • 1 Hang Power Snatch
  • 1 Power Snatch
  • *increase loads as you see fit.

WORKOUT 19.4. 12 min Cap
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees