06.11.2020

Warm up
2 sets- empty bar or light weight DBs
7 barbell or DB deadlifts
7 barbell or DB snatch grip high pulls
7 barbell or DB behind the neck press or strict DB press
5 push up + T
20 jumping jacks




Strength Set

10:00 EMOM

min 1- 15 second hollow hold + 15 second hollow rocks
min 2- 10-15 box jumps

Burgener Warm Up with PVC
https://www.instagram.com/p/B42avY2J2uf/
 
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)


WOD
"Qualifier"
For Time- move directly into the next three rounds
3 rounds
5 push ups
5 power snatch @50-60%

3 rounds
15 deadlifts at snatch weight
30 air squats

3 rounds
5 push ups
5 power snatch @50-60%