03.25.2021

Hot Start
400m row
12 box step ups
12 sit ups
200m row
2 rounds
6 muscle snatch
6 behind the neck push press


Mobility
Squat Y's x 8 each side with 2.5 or 5# plates
90/90 overhead raise with band x 15
reach, roll and lift x 4 each side

empty barbell warm up- 3 reps of each movement
high hang snatch extension
high hang snatch high pull
high hang power snatch
high hang squat snatch
snatch grip sotts press

Strength- snatch
6 sets- build load
1 muscle snatch
1 low hang muscle snatch
1 hang power snatch below the knee




WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups

2:00 Rest

3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups

08.24.2020

Warm Up
3 sets
7 barbell or DB deadlifts
7 barbell or DB hang power clean
7 barbell strict press
5- 10 push ups
20 jumping jacks

Mobility
A. squat Y's x 8/arm
B. deep squat plate hold x 3 sets of 15 seconds
C. child's pose with shoulder variation



Burgener warm up
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean  
4. tall cleans 2",4",6" full squat 


Primer

3 sets of each part- use a warm up weight for these sets.  This is for technical work, not strength.
A. 2 clean pulls + 2 hang clean high pulls + 2 hang power cleans below knee

B. 2 snatch pulls + 2 hang snatch high pulls + 2 hang power snatch below knee


WOD
"Primitive"

For Time
2 rounds
10 power snatch 115/85 95/65 75/55
20 OHS
200m run
directly into 
2 rounds
20 power cleans 115/85 95/65 75/55
10 front squats
200m run