2 rounds, not for time of:
400m run
8 good mornings
1x Burgener warm-up, empty bar

The Burgener warm-up consists of the following:
3-5 reps of down & up
3-5 reps of dip, shrug, elbows high & outside
3-5 reps of muscle snatch
3-5 reps of snatch land
3-5 reps of snatch drop
3-5 reps of hang power snatch

Metcon Rx/Scaled
Metcon (Weight)

1 Hang Power Snatch, pick load

Super Fitness Robot load:
75% or higher of 1RM hang power snatch.

More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results. For more scaling options and modifications resea

No Equipment Workout
Metcon (Time)
6 rounds, each round for time, of:
10 Broad Jumps
20 Glute Bridges
Plank Hold, 30 secs

Rest 3 mins between each round.

*Rest 2-3 mins between each round.

Cool Down
400m walk, then stretch.

Hamstring Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)

Lacrosse Ball Trap Stretch
1-2 mins per side.