Burgenar Warm up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land 2 in
Snatch land 4 in
Snatch drop
Hang power snatch
Strength: 10 Min EMOM
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
Conditioning:
15 Min Amrap
20 Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24"/20")
20 Single Dumbbell Hang Clean & Jerks (50/35) (10 Per arm)
20 Burpees
PARTNER WOD FIGHT GONE BAD: 6 ROUNDS IN 30MIN: 1 MIN OF HSPU/KNEEL AND PRESS 1 MIN OF PLATE TO OVERHEAD (45/25) 1 MIN OF BOX JUMPS (24/20) 1 MIN OF HANG POWER SNATCHES (95/65)(75/55) 1 MIN OF ROWING/J
Strength: Back Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 1x10 @55-60% Conditioning: 8 rounds 4 Toes to Bar 8 Deadlifts (185/155)(165/135) 16 Alternating DB lunges (45/25)(40/20)
Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups