Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 400m
Then
- 3xBurgener warm-up cycles (PVC/empty bar)
Then
- Work up to power snatch “for time” load as needed
WOD:
For time: 30 power snatches (95/65lbs)
Then, 3 rounds for time of:
- 10 Burpees
- 10 Hang power cleans (95/65lbs)
Then, 3 rounds for time of:
- 10 Burpees
- 10 Hang power cleans (95/65lbs)
Power Snatch Video - https://www.youtube.com/watch?v=tuOiNeTvLJs
Hang Power Clean Video - https://www.youtube.com/watch?v=_iUFG1-H7d0
Post times 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!