7-3-13

Warmup

Dynamic ROM

Burgener Warmup

 

Skill

Snatch Balance

 

Strength

5x3

Snatch Pull (ground to above knee)

* heavy as possible, 3 second pause at the top of each rep.

 

10x1

Squat Snatch + OHS

*heavy as possible

 

WOD

5 rope climbs for time

or

8 x 15m Burpee Broad Jump for time

*down and back 4 times

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