Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
2 rounds not for time
- 10-12 GHD hip extensions
- 10-12 PVC overhead squats
- 10-12 Box jumps/step-ups
Then
3XBurgener Warmup (PVC and or empty bar)
WOD
Snatch: Work up to a heavy single, then do 5 sets of 2 at 70% of that weight
Follow with some uni-lateral work:
- Pistols: 10-10- 10
- Lunges: 20-20- 20
Post heaviest lift to comments
ROUTINE IS THE ENEMY.