April 15, 2019

 

a) WARM UP:

  • Burgener Warm up

2 rounds 1 with dowel, 1 with bar

  • 5 jump and shrugs
  • 5 high pulls
  • 5 muscle snatch
  • 5 behind the neck press
  • 5 snatch balance
  • 5 squat snatch

then

  • accumulate 1 minute overhead squat in the bottom position
b) STRENGTH:

  • 12 Minutes to build to a heavy snatch balance double

then

  • 12 Minutes to build to a heavy squat snatch double

(can drop bar between)

c) Warmup:

2 warm up rounds:

  • 4 pullups
  • 4 Goblet squats
  • 4 alternating dumbbell snatch
  • build up to working weight for clean and jerk

WOD

With a 14 minute running clock….

9 Minute AMRAP of:

  • 5 Pullups
  • 7 Goblet Squats (P: choose, Rx: 50/30, Rx+:70/50)
  • 10 Dumbbell Snatch (alternating) (P: choose, Rx: 50/30, Rx+:70/50)

Directly into

  • “Grace” – 30 C&J

**5 minute cap on Grace**

Scale accordingly (P: choose, Rx: 135/95, Rx+: 155/105)

Posted in WOD