Friday 12.17.21

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio (pick a machine that gets the shoulders really warm!)

20 Plank Shoulder Taps

10 Deep Squat to Hamstring Stretch

25’ Bear Crawl

5 Sit-ups

10 PVC Passthroughs

10 PVC OHS w/ 3 sec Pause at the bottom

Then….

Burgener Warmup + BB Warmup

STRENGTH

Every 90 sec x 10

1 Hang Snatch + 1 Power Snatch + 1 Overhead Squat

WOD

Teams of 2:

50 Power Snatch 95/65

50 Toes to Bar

50 OHS 95/65 (Fit: Front Squat)

50 HSPU (Fit: Push-ups)

50’ Handstand Walk (Fit: 4 Wallwalks)

*Can be done in any order, but you must finish 1 movement in entirety before moving to the next. Divide work however you want between partners.

OPTIONAL POST WOD

Take 10 min to practice a skill (pull-ups, double Unders, kipping, etc.) – ask your coach if you need help finding something

**Burgener Warmup:

  1. Down and up “speed though the middle”
  2. Elbows high and outside “keep the bar close”
  3. Muscle snatch “fast turnover”
  4. Snatch land 2” “fast feet”
  5. Snatch land 4”
  6. Snatch land 6”
  7. Snatch drop – full depth (trap door)