09/30/2014

Main – WOD

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
PVC PIPE ONLY

Hang Power Snatch (5-4-3-3-3)

20:00 to establish a heavy 3.

Metcon (Time)

Partner Wod
6 Rounds (3 rounds per partner)
Run 300m
10 Hang Power Snatch 75/55

* One partner works while the other rests. Each partner must complete their round before the other partner begins

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