Warm-up/Mobility: Junkyard Dog & Burgener Warm-up


WOD A) 3 position Snatch (High hang, above the knees, floor) (20 min)

(Bar may be dropped after 2nd rep and full set up done for the last rep)


WOD B) 4 x 3 Overhead Squats (aim for loads at or near max snatch)


WOD C) 4 x Prone Double KB Row x 6-8 (@ 3,1,X,1) (prop benches up on boxes)





DATE – Sunday – WOD


WOD A)  25-35 min Rowing tech session + Rowing WOD


WOD B) Open gym time to work on weakness or make up a missed strength session from the previous week.