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043013

30
Apr

043013

Main – WOD

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Hang Snatch (1,1,1,1,1)

Start top of the knee, stand up and pull under the bar explosively into full squat. Stand up.

Conditioning (3 Rounds for reps)

5-min AMRAP of:
HSPU

– Rest 2-min.

8-min AMRAP of:
5 Strict Pull-ups
15 HR Push-ups
30 Jumping Lunges

– Rest 2-min.

5-min AMRAP of:
Clean & Jerks 185/120