February 10, 2020

Warm up

2 rds
10 pvc pass throughs
10 oh squats
10 oh lunges

Feet
Jump stance (10 bounces)
Catch stance (squat stance)


3 rds of 3
Start in jump, walk out to catch the squat
Start in jump, slide out to a catch at 2/4/6”
Start in jump, slide to full squat then reset

Burgener warm up
3rds of 3 reps
Down + finish
Elbows high + outside
Muscle snatch
Snatch lands
Snatch drops


3 high hang snatch
3 low hang snatch
3 snatch from mid shin

Strength
Work to a heavy hang squat snatch

Wod
At 75% of heaviest lift
12-9-6
Hang squat snatch
30-18-12
Front rack lunges

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s