07.24.2020

Warm Up
2 Rounds For QualitySpiderman lunge + reach  x 5-7 each sideSide Plank on Elbow x 20 seconds per sideCrab Walk x 20 secondsSamson Walking Lunge x 5-7 each side

Mobility
8 deep squat progressions
10 wide stance rock backs   https://www.instagram.com/p/B9w3ceHnYnG/
8/side child's pose with arm lifts


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)


Strength

On the 2:00 x 4 sets
1 low hang snatch pull

1 low hang snatch high pull
1 low hang squat snatch
1 OHS
start @ 40% and build to 55%

then..
5 sets of
1 low hang squat snatch
1 OHS
all sets at 65% 1RM snatch


WOD
"Rent is Due"

5 rounds for time
alternating DB snatch x 10 reps (5/side)
OHS with barbell x 10 95/65 75/55
box jumps x 10 24/20"