Warm-up:
10. Cal machine
20 90/90 Switches
10. Cat cows
10 Alternating Scorpion Stretch
10. PVC Passthrus
10. Dislocates
10 OHS
5/side Perfect Stretch
10. IYTS
Wrist prep
Burgener Snatch
Strength: 1 set every 2:30 x 5 min
Power Snatch + Hang Snatch + High Hang Snatch @68% 1 RM Snatch
Power Snatch + Hang Snatch + High Hang Snatch @70% 1 RM Snatch
Power Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
Power Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
Power Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
*Rest 2 minutes between sets.
ALL SQUAT FOR THE HANG SNATCH AND HIGH HANG SNATCH
Metcon: 7 rds as fast as possible (14 min cap)
7 Pull ups or Ring rows
7 hang power snatch (75/55)
7 Lateral burpee over bar
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