a) WARM UP:
- 10 burpees
- 8 air squats
- 6 glute bridges
- 10 burpees
- 8 front squats with empty bar
- 6 glute bridges with empty bar
- 10 burpees with feet together
- 8 overhead squats with empty bar
- 6 glute bridges with empty bar with 4 s pause at top
Coach led Burgener warmup
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b) STRENGTH/SKILL:
- 15 min to Retest 1 RM Power Snatch
- 15 min to Establish 1RM Power Clean
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c) WOD:
12 min AMRAP:
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d) ACCESSORY WORK:
- 50-40-30-20-10: Double Unders. Try and work these UB.
- Handstand holds for max time in between rounds of DU
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e) RECOMMENDED MOBILITY:
- Lats, chest & T spine – roll out
- Calves – stretch and roll
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