January 3, 2017

IMG_6872.JPGWarm up

10 PVC pass through standing
10 PVC pass through reverse grip standing
10 PVC pass through in bottom of squat

2 minute sleeper stretch each side

60 second Brachial hang

Burgener warm up + skill transfer exercises

Strength

Snatch complex

Work to a heavy single of the following

Snatch pull- power snatch – ohs – ohs

WOD

Amrap 8

20 ohs
12 Burpee bar hop

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