DATE – Tuesday
Warm-up:
Burgener snatch warm up with dowel
Junkyard dog (5 each direction/each)
Bergener snatch warm up with dowel or empty barbell
Mobility: Roll out upper back and lats + quads
Spend 5 min warming up the hang power snatch and snatch balance
WOD A) Perform a 10 min EMOM, alternate between each movement each minute (5 rounds each)
A1) 2 x Hang power snatch + 2 Snatch balance (65-75% of 1RM, reps should be heavy but unbroken)
A2) 5-7 x dead hang pull-ups (Pronated grip only, use bands or challenging ring row as mod)
WOD B) 5 x Victory Square hill sprints carrying a sandbag or heavy slam ball
(walk back down, then rest 2-3 minutes before next sprint)
