Dynamic Effort Upper
Mobility: 5min
coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up
Dynamic Warm Up: 5min
Strength: 12min
Hang Power Snatch (6×3 @ 65%)
NOTES:
Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement.
WOD: 25min
“2015 Masters Qualifier Event 3”
2 rounds for time of:
1,000-meter row
50 thrusters (65,45)
30 chest-to-bar pull-ups
1,000-meter row
50 thrusters (65,45)
30 chest-to-bar pull-ups
**20min time cap
NOTES:
Demo video attached. 20min time cap, Athletes need to choose modifications that allow them to complete this WOD in 20min.
$ Out
3×20 V-Ups