Main – WOD
Burgener Warm-up (No Measure)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Use clean grip
Behind The Neck Jerk
Spend 20 minutes working up to a 1 RM behind the neck push jerk
Class will be broken up into Men and Woman. One group will perform the WOD first while the other group works on Push Jerks on the jerk box in a ladder format.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Time cap – 12:00
GET IT!
