Thursday, August 4 WOD

Buy-In   Burgener Warm-Up

2 Rounds of 5 reps,  first round with pvc or wood dowel and second round with an empty barbell.

The sequence is as follows, always in this order:
1.  Down and up  view demo
2.  Elbows high and outside  view demo
3.  Muscle snatch  view demo
4.  Snatch land  view demo
5.  Snatch drop  view demo
6.  Hang power snatch  view demo
Putting it all together  view demo

 7 Rounds to determine max load of:
  • 1 Shoulder Press
  • 1 Push-Press
  • 1 Push-Jerk
Cash-Out  Sledge Hammer Swings
3 Rounds of:
  • 20 Right Side
  • 20 Left Side


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