Warm Up
3 rounds of:

MB lateral throws to brick wall x 10/side
MB hamstring curls x 15
MB seated wall balls x 10
MB on hips for frog bridges x 15




Mobility:  banded shoulder warm up  https://www.instagram.com/p/B6hBLmql7ql/

Perform 10-12 reps of each movement
1. Internal Rotations
2. External Rotations
3. Face Pulls
4. Band Pull Aparts 90 Degrees
5. Band Pull Aparts 45 Degrees
6. Upright Rows


Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)




Skill: snatch

A.  Tall snatch 3 sets of 3 reps light weight to focus on speed
B.  Power snatch  5 sets of 3 reps with 50%-60% to focus on extension and speed
C.  Snatch pulls  3 sets of 2 reps with 90% to focus on driving through the ground and staying vertical



WOD
8 is Great
16:00 AMRAP
8 power snatch  95/65   75/55  65/45
8 burpee over the bar
8 thrusters
8 pull ups