WOD Monday 09.09.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Arm
Bird Dog x 5 reps/Side
Hip Opener/Closer x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

8 Alt Tabata Rounds (20s on/10s Off)
Plate GTOH
Jump Squats

Technique & Lift:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

3-4 sets
Power Snatch x 2 TnG reps
– Rest 60 seconds b/t sets –

*Build to your first starting weight.

WOD

A. EMOM x 12 minutes
Power Snatch

*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep

*Comp & L3 – 75% – 85% of 1RM Power Snatch
*L2 – 65% – 70%
*L1 – Mod – Mod+ 5-10lbs

B. For time:
50 Wall Balls
400m run
25 Burpees

*L2 & L1
30 Wall Balls (Scale as needed)
200m run
15 Burpees