05.18.2020

Warm Up
2 Rounds For QualitySpiderman lunge + reach  x 50 feetSide Plank on Elbow x 20 seconds per sideCrab Walk x 50 feet Samson Walking Lunge x 50 feet

Mobility
8 deep squat progressions
10 wide stance rock backs   https://www.instagram.com/p/B9w3ceHnYnG/
8/side child's pose with arm lifts


Burgener Warm up
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)




Weightlifting
OHS  3 x 3 reps
press in the snatch - PVC or light barbell 3 x 3 reps
tall high pull + tall muscle snatch 4 x 2 + 5 reps




WOD
"Power"
every 2:00 for 10:00

1 snatch - pick a great load that you can do successfully for each round
50m sprint
walk back the 50m for part of your active rest

OR at home
5 RFT

8-10-12-14-16 DB alternating snatch
sprint 50m or 50 DUs
Rest 1:00

Core Finisher
https://www.youtube.com/watch?v=FPQijHrVmnw
Tuck-Up x 10/15/20 reps V-Up x 10/15/20 reps Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed