Mobility: T-Spine extension over the foam roll, reverse grip hang from the pull-up bar

Skill: Snatch, Burgener Warm-up


Snatch 1-1-1-1-1-1-1 reps


One Minute On…One Minute Off…for 10 minutes.

30 KB Swings – 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 10 minutes. 

*For every penalty counted, perform a 1000 meter row. 


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