Thu WOD 10.20.16

Thu WOD 10.20.16

WARM UP

The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk

4 Down & Ups
4 Elbows High & Outside Drills
4 Muscle Snatches
4 Snatch Lands
4 Drop Snatches
4 Hang Snatches

WOD

Find 1 rm Snatch

Then

5min Cindy

5 pull ups
10 push ups
15 air squats

Or

5min Mary

5 Handstand push up
10 one legged squat
15 pull up

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