WOD
Tuesday 02.09.2021
POSTED ON February 8, 2021
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**1. Movement Prep/Activation and Increasing Heart Rate**
3 Air Squats (3 sec negative – 2 sec hold in bottom)
Burgener Warm Up Snatch (video link in coaches notes)
* Once complete give athletes 2-3 sets to warm up to starting weight
Strength: Snatch Pull + Snatch 5×4
2 Snatch Pulls + 2 Snatch:
– (2+2) x 2 sets @ 73% 1RM Snatch
– (2+2) x 3 sets @ 78% 1RM Snatch
* Rest 60-90 seconds between sets
4 Step Back Lunges (each)
* Target time: 10-12 minutes
400 reps for time, following the pattern:
20 seconds of step-back lunges
* Scaling option 1 (Masters 45+)
300 reps for time, following the pattern:
20 seconds of Bar push-ups
20 seconds of Box Step Ups
* Limited Equipment Option
400 reps for time, following the pattern:
20 seconds of Bent Over Row (Bar or Dumbbell)
20 seconds of step-back lunges
– No change in workout. Have athletes start at different stations to spread out the chaos.