Warm-up:
- Run 400m then2 rounds not for time:
- 15 walking lunges
- 10 burpees
- 5-8 strict pull ups then
- 2-3 Burgener warm up cycles (PVC then empty bar for last)
WOD:
7 Minute Snatch EMOM: 2 x 115/65lbs
Follow with:
- 12 Minute AMRAP:
- 4 Box Jump-overs (24/20”)
- 8 Chest-to- Bar Pull ups
- 12 Pistols (alternating)
Snatch Video - https://www.youtube.com/watch?v=9xQp2sldyts
Post AMRAP rounds to Comments.
Follow with:
- 12 Minute AMRAP:
- 4 Box Jump-overs (24/20”)
- 8 Chest-to- Bar Pull ups
- 12 Pistols (alternating)
Snatch Video - https://www.youtube.com/watch?v=9xQp2sldyts
Post AMRAP rounds to Comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!