Monday- October 15th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good mornings w/PVC

10 Wall squats

10 Light push press

20 DUs/SUs

250m row

10 Thrusters w/PVC

+ Today's Warm-up Movements:

*KB Windmills x 5 each side

*Burgener Snatch Warm Up

A. Snatch Balance

5 x 3 @ 75%


*The goal of snatch balance is just to get it moving up a little bit and then pressing your body down"

*Get it off your back and drive with your armbones stacked, everything needs to be tight in the bottom position

*Timing: arms locking out the same time your feet hit the ground


For Time:

30 Power Snatches (135/95)

Modified WOD Option:

6 Minute AMRAP:

12 KB Snatches

100 Single Unders

C. Buy-out

3 Rounds: Single Arm Dumbbell Row x Max reps each arm

Moderate 250 Meter Row


5- Way Shoulder Stretches x :45 each

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