Tuesday 2-19

warm up
row 500m
10 each direction
wrist circles
elbow circles
shoulder circles
trunk twists
knee circles
ankle circles

Burgener warm up

Snatch Pull
5x3x110% of your heaviest snatch
rest 90s between sets

Snatch from the knees
5x3x70% of your best Snatch
rest 90s between sets

if you are new to the snatch, adjust the weights so that you can complete the above reps and sets with excellent form

row 1min with a stroke rate greater than 34
10–>1 KB swings 70/55
1–>10 burpees

shoulder extension
supine hamstring stretch
wall straddle
shoulder challenge