WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for dynamic movement (broad jumps, Burgener warm up, etc.)

CIRCUIT 1

E2MOM: 10 Minutes

5 Hang Power Snatch

Notes:

Make sure you adequately warm up to hang power snatch. Start with the Burgener warm up, then begin your first working set.
E2MOM: Every two minute on the minute. After you complete your 5 reps, rest the remainder of the two minutes before starting the next round

2 Rounds for Time

30 Air Squats

20 (Total) Burpees over Bar

10 (Total) Jackknives

5 Power Clean + Push Jerks (#135/95)

Notes:

Complete the specified reps of each movement in the order listed, then return back to the top. Complete a total of 2 rounds
Suggested weight written as (Male/Female) - Adjust load as needed