Coaching!
Burgener Warm Up
Perform 3x, 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 drop
6. Hang power snatch
*Review front squat and find working load.
WOD
Complete as many rounds in 12 minutes of:
7 Front squats, 135/95 lbs.
14 Box jumps, 24/20"
Skill/Strength
3-5 minute handstand accumulative static hold.
