Tuesday 8/27

Warm up 

A- Roll out lats & ITB/ 2x 20 hitch hikers + 7 OHS with 5 second pause

B- BURGENER WARM-UP:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

Muscle ups

WOD

Amanda

9-7-5  

Muscle-ups  

Full Snatch w/95# m/135#

GoFit

Warm up 

Warm up 

A- Roll out lats & ITB/ 2x 20 hitch hikers + 7 OHS with 5 second pause

B- DB Warm Up #1

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB full snatches

WOD

7x

30:30

-DB full snatches

-Pull ups

-Dips