Most Recent Benchmark was FRAN on Aug 23,2017 (474 days ago)

Monday Dec 3,2018

181203


Time
Warm Up
500 M Row
2 Rounds
10 PVC Pass Thrus
10 Air Squats

Burgener Warm Up
(5 of each as a class - coaches will call out each rep)

1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Hang power snatch

Strength - Let's Snatch Again!
5-3-2-2-1-1-1 Squat Snatch
(Not touch and go.  Reset each rep. Start at about 40-50% of 1RM and add weight each round)

WOD
For Time:
9   Snatch (95/65)
18 Pull-ups
7   Snatch
14 Pull-ups
5   Snatch
10  Pull-ups

Squat Snatches and strict pull-ups.  Use bands if necessary.

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