Tuesday 10/8

Warm up 

A- Mash- T-spind + pec + quads

Activate- 5m OH duck walk + 7 OH lateral lunges

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

Weighted dips

WOD

13 minutes

3 Weighted dips AHAP

3 power snatches

3 OHS AHAP

GoFit

Warm up 

A- Mash- T-spind + pec + quads

Activate- 5m OH duck walk + 7 OH lateral lunges

B- Single Arm 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

Movement standards

WOD

5x

30:30

-Dips

-DB snatches

-Ring rows

-Goblet squats