Weekly Warm-Up: 10 min. AMRAP
Mobilize - Passthroughs
250m row/20 Shuttle Sprints
3 Wall Walks
10 Back Pedals
10 Squat Jumps
:30 Wall Sit
10 Push Ups
Three Touches x 5
Double Unders x 30
*Burgener Snatch Warm-Up
A. H.O. WOD #2
0 - 16:00
Build to a 1-rep max Snatch
Scaled: Build to a 1- rep max Clean
16:00 - 21:00
Row for Max Meters
*Please read all standards and procedures below
*Perform this in two heats; partner up and judge someone not on your team
Banded Lat Stretch x 2:00 each
Samson Stretch x 2:00 each
**Holiday Open WOD's are announced and done in classes on Monday's, but you have until Thursday night at 7pm to do it and submit your score. The WOD's are only to be done ONE time.
H.O. WOD #2 PROCEDURES:
The WOD needs to be completed with a judge. The judge should check the weight on the bar and see that the lift meets the standards. The judge CAN set the rower up for the athlete, but can NOT put the weight on the bar.
The clock does not stop once started and there is no break in between the two parts. If your rower is not set up after the 16:00 is over, you will have to use some of your 5 minutes to do that. You do not get to add extra time onto the clock for that.
If you need more time to warm-up for your snatch, you can do that before the clock starts- but no weight lifted before the time starts will count.
There will be two scores for this workout: 1. snatch heaviest weight lifted, and 2. meters on the rower after the 5 minutes is up.
We encourage use of the 0.5 kg plates (1lb. each) to try to eliminate ties.
Snatch (Scaled: Clean):
Bar starts on the floor
Bar must have one continuous motion and finish overhead and a stable and upright position
If any body part other than the feet touch the ground, the lift does not count
Hang lifts will be considered a modification and will be scored lower than the scaled version of the workout
Squats are allowed in both versions
Score is heaviest single weight
Row for max meters
The rower must be set to count down for 5 minutes
You must stop when the clock stops, even if you started late-
Score is total meters