Buy In
4 Minutes - Running Clock
- 30 seconds Hollow Rock
- 30 seconds Superman Hold
Warm Up
3 Rounds
Hybrid Burgener Warm Up (PVC / 45 / 65)
- down & up
- elbows high & outside
- muscle snatch
- OH squat
- snatch balance (fast footwork)
- power snatch + OH Squat
WOD
The Power Snatch (from the floor).
DO NOT DROP THE BAR!
2 Minutes
1 Power Snatch every 20 seconds (95 / 65)
*** 30 seconds rest ***
4 Minutes
1 Power Snatch + 1 OH squat every 30 seconds
*** 30 seconds rest ***
6 Minutes - every 60 seconds
1 Hang Power Snatch
1 Power Snatch (ground)
1 Power Snatch + OH Squat**
**full squat snatch w/ coaches approval
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