Warm Up
Junk Yard Dog
Burgener Warm Up
WOD
Performance
Spend 20 minutes practicing snatch technique.
Don’t go over 75% of your 1RM.
Try the following complex if you’re feeling good:
2 Snatch Grip Deadlifts
2 Snatch Shrug Pulls
1 Snatch
Then:
For time.
50 Pullups for time. Every 30 seconds stop to do 5 burpees. Start with 5 Burpees.
Fitness
Spend 20 minutes learning/practicing the snatch.
Then:
5 Rounds
5 Burpees
5 Strict Pullups or 5 Ring to Ribs Rows
Rest 30 seconds between each round
