1.15.19

WARMUP:
6 Min AMRAP
10 Shuttle Runs
10 PVC Pass Throughs
10 Russian Baby Makers w/ PVC Pipe
10 PVC Around the Worlds

Then…Burgener Warm Up:
Dip
Dip + Drive
Dip + Drive + High Pull
Muscle Snatch
Overhead Squat
Power Snatch
Squat Snatch

STRENGTH/SKILL:
EMO:30M x 15
1 Power Snatch
Athlete choice of weight, but use today as a day to work technique with a Coach’s eye on you.

WOD:
Performance Sport
3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Functional Athlete
3 Rounds
10 Power Snatches (75/55)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)(14/10)

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