07.22.2020

Warm Up
2 rounds
2 length shuffle
5/side table top + reach with arm https://youtu.be/0KZglfdMR94
10/side skaters
5/side bear rolls https://youtu.be/4VLAckbH0wc

Mobility
5 deep squat progressions
5 deep squat walk outs
5/side squat Y's- use 2.5-5# plate in each hand
30 seconds child's pose with shoulder variation- put hands together behind the neck


Strength
9:00 EMOM- work on each movement for 30 seconds of the 1:00
min1- wall walks
min2- tempo push ups @ 2X01
min3- bent over barbell rows @ 30X1

Burgener Warm up
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
"Run Wild"
3 rounds for time
600m run
17 hang squat snatch 75/55