7/12/19

Burgener Warm Up

Strength Warm Up. 5 min Power Snatch

5-5-5

Strength Every 90 sec for 9 rounds. Build in weight each set. Start at 50% of your Hang Power Snatch and build to 95% by the final round

  • 1 DL
  • 1 Hang Power Snatch
  • 1 Power Snatch
  • 1 Squat Snatch
  • 1 OHS

WOD. 14 min Cap

6-5-4-3-2-1

  • TTB
  • Squat Snatch 135/95

Rest 2 min

1-2-3-4-5-6

  • Squat Snatch
  • TTB

Finisher 1 mile Run