-Warm Up-
2 rounds (10 min cap)
10/7 Cals bike or row
10 shoulder openers -> 10 OHS
10 push ups -> 5 strict ring dips
10 scap pull-ups -> 5 strict pull-ups
10 sit-ups -> 5 toes to bar
Into…
Burgener warmup
(Ideally empty barbell)
3 down and up (dip drive)
3 high hang high pulls
3 high hang muscle snatch
3 snatch lands
3 overhead squats
3 high hang squat snatch
-STRENGTH / SKILL-
Every 2 minutes for 20 minutes
1 Power Snatch
1 Over Head Squat
1 Hang Squat Snatch
*Start moderate and build to heavy set of complex.
-WOD-
20 minute cap
3 RFT
800m Run
30 Front Rack Reverse Lunges
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
Scale to box hspu or light DB push press
