Skronger

Warm up:

Burgener warm up, weighted Burgener.

4 x snatch from the top.  High hang/above the knee/below the knee/from the ground.  Use the 15#, 25#, or 35# bar.

Hip mobility stretching.

Back squat

5 @ 75% of 1 rm

3 @ 85% of 1 rm

1+ @ 95% of 1 rm

Maintain good position through the entire movement, from the time before picking up the bar until you re rack the weight.

Then:

In ten minutes do:

100 double unders, then AMRAP 15 box jump, 20 sit ups.