MON – 23/9/19

Warm Up

  • 200m run
  • 5 Push up to down dog
  • 10 Active Samson
  • 10 band pull aparts
  • 10 band pass troughs

Group Burgener warm up

  • 5 Broomstick
  • 5 Barbell

Snatch Complex

Build to a Heavy Complex: 
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Scaled fitness option
4rnd
1min row
10 dumbbell press
10 ringrows
10 glute Bridges

WOD – “Bartender” – For Rounds/Reps

AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 50/35

Scaling
Reduce weight
Front squats
Hang Power Cleans

Fitness option
10 min Amrap
12 kb high pulls
9 kb goblet sq
6 Russian twists

After Party

*”After Party” workouts are for those athletes who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts will always line up with the class programming

5 Sets, Not For Time:
40 Unbroken Double Unders/1 minute practice
4 Ring Muscle ups/2 false grip ring row, 2 transitions, 2 ring dips

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