Warm Up: 3 mins of du's or singles, *3 burpees when you miss or need a rest
Skill Focus: Snatch Balance
Go through Burgener Skill Transfer exercises with a pvc or light bar
Snatch balance: 8 x 1. Begin with empty bar (or PVC for beginners) and work on speed dropping under the bar.
Then. . .
2 mins max double unders/singles IMMEDIATELY followed by
2 mins max renegade rows (35/25)
Rest 90 secs
90 seconds max double unders/singles
90 secs max renegade rows
Rest 90 seconds
1 min max DUs
1 min max renegade rows
Rest 1 min
30 secs max DUs
30 secs max renegade rows
Then:
Accumulate 3 mins rig hold (no pull-ups, just holding. Advanced: try one handed or two fingers each hand)
Post snatch balance weight and total # du's (or singles)
