Monday - 15 September

Warm Up

3 Rounds – Hybrid Burgener Complex

Boys:  PVC / PVC / 45

Girls:  PVC / PVC / 35

1 Complex = 3 Reps Each

• Down & Up (no arm pull!)
• Elbows High & Outside (keep bar close to body)
• Muscle Snatch (turnover / upper body strength)
• Snatch Land (OH to quarter squat)
• OH Squat or Snatch Balance (pause @ bottom)
• Hang Power Snatch

Snatch

Take 15 minutes and find a HEAVY 1RM snatch.  Share a bar with a friend who will lifts near the same weight.  Get after it – any snatch variation is acceptable.

-then-

5 Rounds

• 2 Snatch @ 85%
• 2L / 2R Scorpion Stretch

Buy Out

50sec Pull Up Bar Hang (just hang there)
50m Walking Lunges

50sec Pull Up Bar Hang