WARM UP / MOBILITY
Dynamic hip and shoulder warm-up
Pre-squat hip opener
Partner dowel shoulder/overhead opener
—
Burgener warm-up with dowel or empty barbell
Review barbell complex
Pre-squat hip opener
Partner dowel shoulder/overhead opener
—
Burgener warm-up with dowel or empty barbell
Review barbell complex
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
3-4 min to warm-up then;
Every 90s x 10 sets
Start light (~60% of 1RM PS) and build slowly to a heavy or max set.
Ideally no missed reps until Rd 7-8.
Every 90s x 10 sets
Start light (~60% of 1RM PS) and build slowly to a heavy or max set.
Ideally no missed reps until Rd 7-8.
WOD B
LUNGE + TOES TO BAR AMRAP
Complete AMRAP in 15 min of:
30 x Front rack lunge steps (135/95)
30 x Toes to bar
But… every time you break up the lunge steps (bar comes out of the front rack) you must complete 8 burpees over the barbell before continuing on with your lunge reps. Every time you break the TTB you must complete 8 Deadlift (135/95) before continuing on with your TTB reps.
Scale so that 10-15 reps are doable in the first round.
Beg athletes scale TTB to knee raises (or Tuck-ups) and/or down to 20 reps each.
30 x Front rack lunge steps (135/95)
30 x Toes to bar
But… every time you break up the lunge steps (bar comes out of the front rack) you must complete 8 burpees over the barbell before continuing on with your lunge reps. Every time you break the TTB you must complete 8 Deadlift (135/95) before continuing on with your TTB reps.
Scale so that 10-15 reps are doable in the first round.
Beg athletes scale TTB to knee raises (or Tuck-ups) and/or down to 20 reps each.
WOD C (Optional Accessory)
Compete 3 round NFT:
30 Banded good morning (Green or Black)
(Advanced athletes: try adding a second light band (red/blue) low down on a rig upright and looped around your neck wit the main band)
60s Weighted plank hold
30 Banded good morning (Green or Black)
(Advanced athletes: try adding a second light band (red/blue) low down on a rig upright and looped around your neck wit the main band)
60s Weighted plank hold
