Warm-up:
Tabata Burpees
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Overhead tissue smashing (2:00/)
2. OH rib mobilization with dowel or pain ball (2:00/)
3. Anchored T-spine mobilization (2:00)
4. Olympic wall squat (2:00)
Burgener Warm-up & Snatch Skills Transfer exercises with dowel, then
Snatch pulls; 5,5,5 reps at 85% 1RM and Snatch Balance; 5,5,5.
Workout:
10:00 AMRAP
15 Snatch (75lbs / 45lbs)
15 Snatch (115lbs / 75lbs)
15 Snatch (135lbs / 100lbs)
15 Snatch (165lbs / 120lbs)
15 Snatch (210lbs / 140lbs)
