DATE – Monday

 

Warm-up / Mobility:

Burgener warm up with dowel

10 Junkyard dog rotations (5 each direction)

Burgener warm up with empty bar (if comfortable)

 

Hip opener lunge sequence

 

WOD A)

20 min to establish a 1RM Snatch

 

WOD B)

EMOTM x 8

3 x Hang squat snatch (55-65% of 1 RM) + 4 x Burpee lateral jump over bar

 

WOD C)

6 Min AMRAP:

10 Toes to bar

10 Ball slams (30/20lb)

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