Burgener warm up

Hang squat snatch 3-3-3-3-3-3-3 reps
Spend a few minutes on the Burgener Warm-up with PVC. Start the working sets with an empty bar. Focus on getting full hip extension by squeezing the glutes. Receive the bar in a full overhead squat with active shoulders by pushing up into the bar and keeping the armpits facing forward. If proper mechanics are maintained add weight gradually. The last 3-4 sets should be challenging, but with no chance of failing the lift. Rest 3-5 minutes between sets. Log loads lifted to track progress and assist in scaling future workouts.

Metcon
21-15-9
wall ball and burpees