April 26, 2019

 

a) WARM UP:

Burgener Warmup

  • 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 triple snatch balance

directly into

  • 12 minutes to build to a heavy triple hang snatch (can be power, but why?)
c) WOD:

10 Rounds for time:

  • 1 Power Snatch
  • 3 Overhead Squats
  • 5 Overhead lunges

Weights: P: 95/65, Rx: 135/95, Rx+: 155/105

Time Cap: 14 Minutes

Posted in WOD