DATE – Friday Aug 22th
Warm-up/Mobility: Quick leg swings, hip + shoulder circles, air squats, dowel dislocates etc. (5-7 min)
Burgener warm-up w/ dowel
(5 min to get barbells out and warm up for the start of WOD A)
WOD A) Every 90s x 10 sets: (15 min)
Snatch 1.1. (Power or full)
– Each 90s set, complete two full snatches with a 5-10s rest between lifts.
– Start at roughly 60% of your 1RM and increase slowly to a heavy double for today.
– If you legs are smoked from Thursday’s workout, you may choose to work on the power snatch today.
– Beginners: work 2-3 reps from the hang position each set
WOD B) Complete for time:
Run 1km,
Then 6 rounds of:
10 x Box jumps (24/20”)
10 x Russian Kettlebell Swings (32/24kg)
10 x Push-ups
then;
Run 1km
