WOD for 5.12.20
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
PHIL!!! Do this power clean style not snatch style 🙂
Strength
Power Clean (EMOM x 10 x 3 Reps @ 185/125lbs)
If you can’t do 185/125 with good mechanics use 85% of your 1RM
Conditioning
2k Row (Time)
Max Effort 2k Row
Recovery
Warm-up
Elevated Pigeon Pose x 2:00/side
