Snatch High Pull

WM WOD 200617

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
AMRAP 4 Minutes
27 Hang Power Snatches #40/30
27 Kb Swing #24/16
27 Calorie Row
Rest 4′
AMRAP 4 Minutes
21 Hang Power Snatches #40/30
21 Kb Swing #24/16
21 Calorie Row
Rest 4′
AMRAP 4 Minutes
15 Hang Power Snatches #40/30
15 Kb Swing #24/16
15 Calorie Row

ACCESSORY WORK
EMOMx20:
Odd: 6-10 Deadlift Snatch High Pull #50/40
Even: MAX DU in 40″

GW WOD 060617

WARM UP
3 Rounds Of:
5 Push Ups
5 Thrusters (empty bar)
5 Burpees
5 Tuck Crunch
5 Wipers x side

MOBILITY & SKILLS
Burgener Warm Up – Over Head Squat

STRENGHT
a) Snatch Pull
5 #85%
3 X 5 #90%
b) Overhead Squat
5 #60%
5 #65%
3 x 5 #70%

CONDITIONING
27-21-15-9:
Power Snatch #35/25
Kb Swing #24/16
Handstand Push Ups