Friday, June 26
WOD
Warm-up:
1x Thru
7 Reps Each
Burgener Warm-up (PVC)
– Down & Up
– Elbows High & Outside
– Muscle Snatch
– Snatch Land
– Snatch Drop
– Hang Power Snatch
2x Thru (Unloaded Barbell)
5 Snatch Deadlift
4 Snatch Pull
3 Muscle Snatch
2 Hang power Snatch
1 OHS
3 Lateral Burpee
WOD:
A) Every 3 minutes for 15 minutes (5 sets)
3 Snatch grip deadlift + hang power snatch + OHS (Building)
12 Single DB front box step-ups (24/20″, 50/35#)
B) 5 minute amrep of:
Lateral burpee over barbell
Home WOD:
20 AMRAP of:
12 Alternating DB snatch
10 Lateral burpee over DB
12 Single DB step-up
1 minute rest
Mobility:
1:00 Rainbow stretch
1:00 Side puppy
