DATE – Thursday April 3rd
Warm-up: Junkyard dog
Mobility: Partner dowel overhead stretch
Burgener warm-up w/ dowel
WOD A) EMOM x 10 – Snatch x 2 (touch and go reps)
– Reps can be full or power, full preferred.
– Suggesting loading
Sets 1-3 @ 5-6%
Sets 4-7 @ 60-70%
Sets 8-10 @ 70-80%
(Novice lifters may keep the bar light and not increase or just go by feel)
WOD B)
For time:
800m Run
30 Power snatch (115/75)
800m Run
WOD C) Tabata abs
20s on / 10s rest – alternate exercises through 3 rounds (6 min total)
Grasshoppers (oposite shin to forearm)
Plank hold
Russian twist (slam ball)
Hollow hold
