April 26, 2016

April 25, 2016
| No Comments

 

a) WARM UP:

3 rounds of:

  • 10 beat swings
  • 5 pullups
  • 10 dowel pull thrus
  • 5 2-for-1 wall balls (throw ball up to target, quickly do a squat before the ball drops – 20/14)
  • 5 burpee box jumps

 

Coach led Burgener warm up or snatch technique work
b) STRENGTH/SKILL:

Snatch – Every 2nd Minute On the Minute

  • 3, 2, 1, 1, 1, 1, 1 (@75% of 1 rep max snatch, 80%, 85%, 87.5%, 87.5%, 87.5%, 87.5%)

c) WOD:

9-6-3-9-6-3-9-6-3

  • Deadlift (225/145)
  • HSPU (scale: negatives, from box – all with FULL RANGE OF MOTION)

(12 min Time Cap)

d) RECOMMENDED MOBILITY:

Focus on shoulders and T spine – roll out, double tennis ball, wall stretch
WOD