1/17/20

Warm Up

  • 3 wall walks
  • 50 Double unders
  • 10 Burpees

Tabata ring holds 8 sets 20 sec on 10 sec off

  • 4 sets in full extension
  • 4 Sets in the bottom

Burgener warm up

Power Snatch Warm up 5 min. 3-3-3

Squat Snatch 14 min EMOM
Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minute 5-6-7: 2 squat snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 squat snatch (84-86-88%)
Minutes 12-13-14: 1 squat snatch (84-86-88%)

WOD. 3 RFT. 9 min cap

  • 10 Burpees
  • 10 Power Snatch 115/75