12/19 Thursday

Warm Up 

A- Mash- T-spine & ITB

Activate- see below

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

A: 5x 2 snatch balance

B: 15 minute AMRAP

3 muscle ups

Snatch complex AHAP

(power snatch/ snatch balance/ OHS/ hang full snatch)

GoFit

Warm Up 

A- Mash- T-spine & ITB

Activate- see below

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

DN snatches

WOD

5x

30:30

-Pull ups

-DB snatch (L)

-Dips

-DB snatch (R)