5/21/2015

Warm up/Strength

Burgener Warm up

1-2-3 Down and Finish – Speed Through the Middle

4-5-6 Elbows High and outside – Keep the bar close

7-8-9 Muscle Snatch – Strong Turnover

10-11-12 – Snatch Landing @ 2” 4” 6” – Footwork

13-14-15 – Snatch Drop – Footwork

WOD

2 MINUTE AMRAP

5 C2B Pull-ups

4 Hang Power Snatch 95/65#

3 Overhead squats 95/65#

REST 1 MINUTE

4 MINUTE AMRAP

7 C2B Pull-ups

6 Hang Power Snatch 95/65#

5 Overhead Squats 95/65#

REST 1 MINUTE

6 MINUTE AMRAP

9 C2B Pull-ups 95/65#

8 Hang Power Snatch 95/65#

7 Overhead Squats 95/65

Elements WOD

1 Minute Each Station, 3 Rounds for total reps

– Squats

– Box Jumps

– Sit ups

– Mt. Climbers

– Burpees

– Rest

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