DATE – Friday

 

Warm-up:

Junkyard Dog

Dowel dislocates /shoulder mobility external rotation

Burgener Warm-up (w/ power movements only)

 

Mobility: Posterior chain floss

 

WOD A) Build to a heavy single power snatch. (6-8 working sets – 17 min)

(Newer athletes work sets of 3 from the hang, or a 3-position snatch)

 

WOD B)

For time:

10,9,8…3,2,1 Reps of:

 

Deadlift (185/125lbs)

Burpee w/ lateral jump over the bar

 

(Competitor/Rx+ 225/155lbs)