Tue WOD 10.18.16

Tue WOD 10.18.16


Easy run/row 3min

Shoulder band work

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


50 C2B Pull ups for time
5min cut off


10 Deficit Handstand Push Ups
2 C&J , 205/135lbs
8 Deficit Handstand Push Ups
4 C&J, 205/135lbs
6 Deficit Handstand Push Ups
6 C&J, 205/135lbs
4 Deficit Handstand Push Ups
8 C&J, 205/135lbs
2 Deficit Handstand Push Ups
10 C&J, 205/135lbs

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