Kit 170316

WARMUP & STRETCH (20)

3 Minutes Bike

Smash Werx
Banded Shoulder/T-Spine Opener with Med-ball
Kneeling Banded Shoulder Opener
Thread the Needle

*Bench Hollow Body Drill

STRENGTH (20)

Burgener Warm-up

3 Sets
Snatch Drop + Snatch Balance

3 Sets 
Flat-Footed Snatch Pulls From Floor

Every Minute on the Minute 1 Snatch From Floor

17.3 (20)
Prior to 8 Minutes
3 Rounds
6 Pull-ups
6 Squat Snatches 35

3 Rounds
7 Pull-ups
5 Squat Snatches 55

Prior to 12 Minutes
3 Rounds 
8 Pull-ups
4 Squat Snatches at 65

Prior to 16 Minutes
1 Round
9 Pull-Ups
3 Squat Snatches at 75