WOD Saturday 04.13.2019

Mobility:
3 Pos Shoulder Stretch x 30 seconds/POS
Runners Lunge x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft Toe Walk
25ft V-Step
25ft Heel Walk
25ft Alt Leg Kicks
25ft Pigeon Walk
25ft Samson

Warm Up:

10-12 Minutes of:
– Coach Led Running/Ladder Drills

Technique & Review

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

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

1 set with Empty Bar
7 Power Snatch
7 Thrusters
200m Jog
– Rest 90 seconds –

1 set @ Workout Weight
5 Power Snatch
5 Thrusters
100m Jog

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters
800m Run

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
800m Run
*Pup
3 rounds for time:
10 Power Snatch (75/55)
10 Thrusters
400m Run