Thursday
Warm Up: (20 min ) 400m run or 500m row 10 wall squats 10 overhead squats/pvc or bar 10 pushups 10 pullups Burgener: Warm up to Snatch Balance weight 2-3 rounds 1 muscle snatch or power snatch 1 over head squat 1 Heaving Snatch Balance 1 Snatch Balance Strength: Snatch Balance (15 min) Using about 65 to 75 percent of your Max Snatch, do 1 Snatch Balance on the minute every minute for 15 minutes. Goal is to land quickly at bottom of snatch with arms completely locked out. WOD: (one bar) 15 min cutoff Five rounds for time of: 135/95 pound Deadlift, 9 reps 135/95 pound Hang power snatch, 6 reps 135/95 pound Overhead squat, 3 reps Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs). Comments are closed.
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