Wednesday

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WU
  5 Mins Lay Up w 3 burpee penalty for missed basket.

Burgener Warm-up

(3 Reps of Each / 3 rounds / pvc or Bar)

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Mobility
OH banded
KB Squat Hold

WOD

30 Mins for Quality Snatch Practice

Warm-up to a weight that is 70% of 1RM or Heavy. 

shoot for 40 Reps (all singles)
Rest enough between

Practice Dialing in the Movement from these 4 Variations

  • Hang Power Snatch
  • Hang Squat Snatch
  • Power Snatch from Floor
  • Squat Snatch from Floor

    Foundational

    Snatch Grip Deadlifts
    OH Squats
    Hang Power Snatches

    Cooldown
    Rollout

 

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