Aug 5, 2016

 

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

 

b) STRENGTH/SKILL:

  • 15 min to Retest 1 RM Power Snatch
  • 15 min to Establish 1RM Power Clean
c) WOD:

12 min AMRAP:

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

 

e) RECOMMENDED MOBILITY:

  • Lats, chest & T spine – roll out
  • Calves – stretch and roll

 

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