WOD Monday 12.01.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Alt V-Ups

Technique & Lift:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Snatch x 3 reps
*Build to a Heavy set of 3 reps for the Day.

C. AMRAP in 7 minutes
2.4.6.8.10….etc
Burpee Pull Ups
4.8.12.16.20 etc….
Wall Balls (20/14)

*L2

AMRAP in 7 minutes
2.4.6.8.10….etc
Burpee Pull Ups
4.8.12.16.20 etc….
Wall Balls

*L1

AMRAP in 7 minutes
2.4.6.8.10….etc
Burpees + Banded Pull Ups
4.8.12.16.20 etc….
Wall Balls