9/10/19

Warm Up

  • 10 Strict Pull ups
  • 10 Push Ups or Ring dips
  • 15 Good Mornings
  • 20 Goblet squats

Burgener Warm Up

Power Snatch 5-5-5. In 4 min

Squat Snatch 14 min EMOM
Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minute 5-6-7: 2 squat snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 squat snatch (82-84-86%)
Minutes 12-13-14: 1 squat snatch (82-84-86%)

WOD. Amanda 12 min cap

9-7-5

  • Ring MU / C2B Pull iOS and ring dips
  • squat Snatch 135/95