Warm-up:
10. Cal machine
20 90/90 Switches
10. Slow cat cows
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
10. Pushups
Burgener snatch
Monostructural/Midline : EMOM x 12
Min 1: 12/10 Cal Row or 10/8 cal Bike
Min 2: 12 Single dumbbell Step ups
Min 3: 30 Sec plank dumbbell taps
Metcon:
Amrap 12 min
1 Snatch Deadlift
1 Hang Power Snatch
1 OHS
(135/95)
-EVERYTIME YOU FAIL OR BREAK 5 Burpees
-TARGET ROUND IS Minimum 14 if you don't reach 14 do 20 Burpees at the end of the class
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