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
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30