Explosive Strength
Mobility: 5min
Dynamic Effort: 5min
NOTES:
Complete Burgener warm up, quickly making your way to the snatch balance portion. Then double the practice reps on the snatch balance, making the Athletes hold each position.
Strength: 15min
Snatch Balance (Build to a heavy, no failed attempts)
NOTES:
Take from rack, no failed attempts. If Athletes have a poor snatch balance have them work light and concentrate on form. Even if they are working unloaded with PVC.
WOD: 20min
“Fat Cat”
3 Rounds
1min at each movement for max reps
Fat Bar Hang Cleans (115,75)
Burpee Box Overs (20,20)
HSPU to a 2″ deficit
Gymnastics Bar Complex (K2E+T2B)
Max Cal Assault Bike
1min Rest
** Score total reps of all 3 rounds
1min at each movement for max reps
Fat Bar Hang Cleans (115,75)
Burpee Box Overs (20,20)
HSPU to a 2″ deficit
Gymnastics Bar Complex (K2E+T2B)
Max Cal Assault Bike
1min Rest
** Score total reps of all 3 rounds
NOTES:
FGB style. Athletes should be able to quickly make their way through the reps.
Could Down Stretch: 2-3min
$ Out
4×15 DB Side Bends, each side