Warmup
Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
WOD
Freedom (RX'd)
Every Minute (20:00)
Minute 1 - 50 Double Unders
Minute 2 - 3 Squat Snatch (135/95)
Minute 3 - 8x25ft Shuttle Run
Minute 4 - 15 GHD’s (Or Stick Sit Ups)
(KG conv: 61/43 Snatch, 8x8m Run)
Skills and Drills
Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)
Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)