Thursday:
W/U:
Agility Ladder x 12 (2 x 6 variations)
Burgener Warm up
MOB:
Roll back & thoracic opener over roller
Partner shoulder stretch with dowel
(Athlete lays face down, snatch grip on dowel; partner gently pulls out and up to stretch)
WOD A) 4 sets of 3 position power snatch (high hang, above knees, floor)
Rest 60-90s
WOD B) 4 sets of 3 snatch Balance (work on speed under the bar)
Rest 60s
WOD C:
21-15-9
Burpees (Jump on to 45 lb plate at top)
Ball Slams (40/30)
