Always fun to be outside.
Burgener Warm Up
Perform 2x, 5 reps each
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land, with bar overhead. 1/4, 1/2 and full squat
5. Snatch balance
6. Hang squat snatch
5 reps each of
power snatch from position 1, 2, and 3
Power Snatch 1.1.1.1.1
Suggested % of one rep max
80%, 85%, 90%, 95%, 100+%
WOD
9-15-21 reps for time of:
Row for calories
95/65-lb. power snatches
RX+ 115/75 lbs.
Stretch/Hydrate
