January 9, 2018

Warm up

3 Rds

8 lunge and reach

30 sec HS hold

100′ oh single arm carry

Skill

Burgener warm up + skill transfer exercises

3-5 reps of each

Emphasis on strong positions fast pulls

Strength

Snatch

3 rep hang power snatch

WOD

Amrap 12

8 hang snatch

8 hspu

2 thoughts on “January 9, 2018

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