Girl-Wod-Friday
Warm Up/Mobility
OH Rib Mob
Warm-up
2 Round
16 Jumping Jacks
8 PVC Pass Throughs
8 Up Downs
8 PVC OHS
16 Jumping Jacks
8 PVC Pass Throughs
8 Up Downs
8 PVC OHS
Into….
2 ROUNDS
6 Snatch Grip DL
6 Snatch Grip Push Jerk
6 Cossack Squats
6 Burpees
Extended Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
Power Snatch (20:00 to est 3 RM)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Finisher
Metcon
4-5 Sets
10/10 DB UpRight Row
10/10 DB Press
10/10 DB Bent Over Row
10/10 DB Bicep Curl
10/10 DB UpRight Row
10/10 DB Press
10/10 DB Bent Over Row
10/10 DB Bicep Curl
Post Workout Mobility
Banded OH DIstraction