Warm Up-
Row 2K
Burgner Warm up
SWOD-
High Hang Snatch Pulls- 3x3
Full Snatch Pulls- 3x3
Hang Snatch- 3x3
Pause Snatch- 3x3 Deadlift to the knee, pause 1 second, then complete the snatch from the knee
Full Snatch- 5 sets of 1 rep
* Do not go super heavy on any of this work, FOCUS ON FORM!!!*
Muscle Endurance-
Every minute on the minute for 10 minutes perform:
3 Strict Pull ups
30 Double unders
WOD-
AMRAP 20 minutes:
400m Run
20 Burpees
1 Rope Climb
Annie as rx'd, 5:57
ReplyDeleteDeath by 2pood KBS 17 Full
1Mile run
50 75lb thrusters
30 burpees
15:32