Burgener Warm Up – Snatch
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (75/55)
(Score is total time, including rest)
(KG conv: 52.5/35, 42.5/30, 35/25)
Time cap: 4mins/couplet
RX+
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (135/95)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (95/65)
(Score is total time, including rest)
(KG conv: 60/42.5, 52.5/37.5, 42.5/30)
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 1 minute between sets.