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)
