200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
SNATCH: burgener warm-up - then 8 min emom 1 snatch + 3bbju
"With a Running Clock in 16 minutes Tabata Pull-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals."