WOD 4/13/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Couch Stretch, Knee to Wall, Banded Ankle Distraction
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-10:00
Burgener WarmUp + Skill Transfer Work
Set1 - PVC Pipe
Set2 - BB

10:00-13:00
Demo the 3-position Snatch


13:00-23:00
A) 3-position Snatch,
(High Hang, Low Hang, Floor)
build to a Challenging set
*Do not compromise form and technique for weight

23:00-35:00
B1) 3x10 Hip Ext
1min Rest
B2) BB Hip Bridge 3x8, build to a heavy set
2min Rest

35:00-38:00
WOD SetUp + Demo

38:00-53:00
C) 8 Rounds: (16min CAP)
200m Run
7 Burpee Box Jump Overs (24/20)