WOD
Tuesday 02.23.2021
POSTED ON February 22, 2021
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**1. Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
Burgener Warm Up Snatch (video link in coaches notes)
1 Hang + 1 Below the Knee + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
Strength: 3 Position Snatch (Hang, Below the Knee, Floor) 5×3
3 Position Snatch (Hang, Below the Knee, Floor) for load:
– 5×3 reps @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
3 Thrusters (add weight each set)
2 Strict weighted Pull Ups (add weight each set)
* Target time: 7-9 minutes
Strict Weighted Pull Ups (50/35)
* Scaling option 1 (Masters 45+)
Strict Weighted Pull Ups (35/20)
Dumbbell Thrusters (35s/20s)
* Limited Equipment Option
Strict Weighted Pull Ups (50/35)
10 min double under practice
35 unbroken double unders every min for 10 min
1 min forearm smash w/ lacrosse ball (each side)
1 min foam lats (each side)
1 min Quad Smash (each side)