Warm
Up
3 Rounds - Hybrid Burgener Warm Up
(PVC / PVC /
Blank Bar)
- down & up
- elbows high & outside
- muscle snatch
- OH squat
- snatch balance / heaving snatch balance
- hang squat snatch (or power + OHS)
WOD
The Snatch*
*Elevate the bar
on blocks if you lack mobility to snatch off the floor.
**Choose your own weight. Not looking
for a PR, just a good weight to work on skill.
2 Minutes - every 20 seconds
1 Snatch
*** 60 seconds rest ***
4 Minutes - every 30 seconds
1 Snatch
1 OH squat
*** 60 seconds rest ***
6 Minutes - every 60 seconds
1 Snatch
1 Hang Snatch
1 OH Squat + 5sec
OH hold
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