08.04.2020
Warm Up
one round10 MB rotational throws100m run
10/side quadruped shoulder taps
100m run
10/side half kneeling band pull aparts
100m run
Mobility:
https://www.instagram.com/p/CDEj-KUJ9rG/
A. single arm KB press + windmill
B. prone PVC press
C. squat + Cuban press with small plates
D. side plank + external rotation with small plate
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)
Strength
every 75 seconds for 6 sets
start at 50% and build load with good form
1 snatch pull
1 power snatch
1 hang squat snatch
1 OHS
WOD
"Skill Work"
20:00 EMOM
min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet 50/35 35/20
min 4- v-ups x 15-20 reps sub tuck ups