10.28.2026

Primer
shoulder care: https://www.instagram.com/p/DZDgV8wvUYA/
1. Single arm pike with rotation x 6-8 per side
2. horizontal abduction with mini-band x 6-8 reps
3. wall clocks 3 sets of 3 reps each side 
4. diagonal band pull aparts  x 8 per side
 

Burgener Warm Up
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed) 


Strength
Snatch week 5
A. snatch 
Every 2:00 for 5 sets
 3 reps @ 65-70%
 
B. snatch pull 
Every 1:30 for 3 sets 
5 reps @ 75-80%
 
WOD
Member of the Month- Aster
15:00 AMRAP
200m run
8 deadlifts 185/125
10 DB box step ups 24/20" 50/35 35/25 (55+ 35/20)
12 bar facing burpees