WARM UP
Junkyard dog
Full Burgener warm-up
Full Burgener warm-up
MOBILITY
Dowel dislocates
Pre-squat hip stretch
Pre-squat hip stretch
WOD A
Halting SG Deadlift + 3 Position Snatch
Pause for 2s at each position: Mid shin, just above the knee, dip/power position, then stand.
Then perform a 3 position snatch as a complex: high hang/power, just above the knee, floor.
Then perform a 3 position snatch as a complex: high hang/power, just above the knee, floor.
20 min to start from an empty bar and build to a heavy set.
WOD B
Every 90s x 12 (3 sets of each)
B1) Push press x 10
B2) GHD Hip extension x 10 (weighted if possible)
B3) Single arm bent over row x 8/side
B4) 40-60 Doubleunders
B1) Push press x 10
B2) GHD Hip extension x 10 (weighted if possible)
B3) Single arm bent over row x 8/side
B4) 40-60 Doubleunders
