11/21....WOD

Warm up: 3 Round:

  • 15 Air squat
  • 5 burpee broad jump

2 min in global lateral extension forcing external shoulder rotation (each side) 2 min band resisted bully stretch (each side)

Burgener (5 reps each):

  • Hip extension + shrug
  • Scarecrow
  • Muscle snatch
  • Power snatch balance
  • Hang power snatch

Skill/strength:

  • Snatch Mechanics
  • 10 Min EMOM x2 power snatches ascending in weight

WOD:

15 min AMRAP:

  • Run 400m
  • 10 OHS 95/65
  • 10 V-Ups