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)
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