Feb 28, 2019

 

a) WARM UP:

2 Rounds burgener Warm up

  • 1 with dowel- 1 with empty bar
  • 5 Jump and Shrug
  • 5 High Hang High Pulls
  • 5 Muscle Snatch
  • 5 Overhead Squats
  • 5 Snatch balance 1/2 way down
  • 5 Full way down
  • 5 Hang power snatch
b) CONDITIONING:

Rowing for cals…..

  • On the 0:00 21/15 Calories
  • on the 1:30 18/13
  • on the 3:00 15/11
  • on the 5:00 21/15
  • on the 6:30 18/13
  • on the 8:00 15/11
  • on the 10:00 21/15
  • on the 11:30 18/13
  • on the 13:00 15/11
c) Specific Warm up

  • Power snatch – 5 Minutes to build up to working weight

WOD:

Every 2 Minutes for 16 Minutes:

  • 3 Power Snatch (bar to be lowered to the ground for each rep)

**Focus on perfect reps*** work at about 70-80% 1 RM the whole time

Posted in WOD