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)
Skill - 7 Minutes
Establish Max Height Box Jump
WOD
The Hang 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 Hang Snatch
*** 60 seconds rest ***
4 Minutes - every 30 seconds
1 Hang Snatch
1 OH squat
*** 60 seconds rest ***
6 Minutes - every 60 seconds
1 Hang Snatch
1 Hang Power Snatch
1 OH Squat + 5sec
OH hold
Finisher
35 Back
Extensions
35 Alt 1-Leg
V-Ups
No comments:
Post a Comment