Warm up;
Burgener warm up
Shoulder ROM
Duck walk one length across
Caterpillar back
3 rounds:
200 m run or 250 row
10 slam balls
8 jumping squats
10 double unders
Mobility:
Thoracic spine
calves
hamstrings foam roll
STRENGTH
1.)Snatch 5 x 1
Warm up starting with an empty bar and work up to 5 singles. Work on form with no misses. 60-90 seconds rest btw reps
2.) Front Squat 5 x 2
Empty bar
40% of 5RM#
60%
Perfect form weight
3.) 4 x 8 Tempo Ring Dips
(3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00
Conditioning
4.) WOD
Go up one rep every other minute
(ascending ladder)
Even-
box jumps
Power Snatches
Odd-
Bar-Facing Burpees
Shoulder to Overhead
ADV: 135/95 - 30/24"
INT: 95/65 - 24/20"
Beg: perfect form 20"
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