Prehab

1 round of Burgener warm-up w/ PVC
1 round of Burgener warm-up w/ empty barbell
+ skill transfers

MetCon

2,000 m row
immediately into
3 RFT:
15 Power Snatches (95/65)
15 Box Jumps (24/20)

Strength

Full Snatch w/ :02 pause below knee
5×2 (drop and reset between reps)

Skill Work

“Extra work”
3 sets
:30 hollow body hold
:30 single arm plank hold (ea side)
30 m Farmer’s carry (heavy)