Be there on October 18th to celebrate Coach Tina’s Birthday with a Birthday WOD!
Barbells for Boobs will be on Saturday, October 29th! WOD will be announced soon!
 
keep-moving-quote
 
Warm-up
Dynamic w/ Focus on Shoulders
 
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

 
**Focus on Snatch Balance
 
Weightlifting
EMOM 7 @ 65% 1 RM Snatch
3 Snatch Deadlift
1 Hang Snatch
1 Snatch
** 1 Rep = all 3 Movements
 
Metcon
AMRAP 14 Min
10 Hang Power Snatches  75/45#
10 Bar Facing Burpees

 
**Pace yourself 75%
Snatch should be unbroken

 

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