Burgener Warmup/Skill Transfer/ 3x High Hang Snatch / 3x Mid Thigh Snatch
2X- 5 Ring Push Ups, 5 Ring Dips, 5 Ring Rows, 5 Sit Ups
3 rounds of max reps.
As many rounds as possible in 3 minutes of:
- 3 Power Cleans* (155# / 115#)
- 6 Pushups
- 9 Squats / Ring Dips
Rest one minute, and repeat for 6 total rounds of the 3-minute AMRAP.
Do Squats on rounds 1, 3, and 5 and Ring Dips on rounds 2, 4, and 6.
*Beginners do High Hang Power Cleans
Scale the weight as needed.