Warm-up:
March Mile Run
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Hand in high band + trailing leg (2:00 each)
2. Foam roller with bar overhead (4:00)
3. Wall squat (4:00)
Burgener Warm-up
Snatch; 12,5,5,5,3,3 rep max weight.
Workout:
15-12-9 Rep/Rounds
Power Snatch (men 95lbs / women 65lbs)
Burpees
