Warm-up
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Skill Review
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
Strength
Power Snatch: 5 x 3, adding weight each set if form permits. Rest 90s.
Training Intent
Power Snatches can be heavy if people are comfortable or be for technque work.
WOD
20 Min EMOM:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Snatches: Front Squats x 10 reps (95, 65)
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.
– Overhead Squat: KB RDLs x 10 reps.
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Snatches: Front Squats x 10 reps (95, 65)
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.
– Overhead Squat: KB RDLs x 10 reps.
Training Intent
Challenging piece today, but try to sprint through each set leaving yourself 20-30s rest between movements.
$ Out
Accumulate:
– 50-100 Banded Pushdown
– 50-100 Banded Pull-aparts
– 50-100 Banded Pushdown
– 50-100 Banded Pull-aparts