WOD 6/15/17

PRECLASS WORK:
Foam Roll - Upper back, Lats, Hips, Glutes, Calves
Stretch - Couch Stretch, Knee to Wall, 10 Wall Slides
WarmUp2 + BurgenerWU +Skill Transfer w/PVC Pipe

0:00-3:00
Whiteboard Discussion

3:00-20:00
A) Burgener WarmUp + Skill Transfer - BB

— THEN —

Snatch Pause Pulls:
3 Sets:
2sec at each position up and down is a set

*Build to a moderate weight

B) 5 Sets of:
1 High Hang Snatch
1 Snatch Balance (No Dip)
3 OHS
:90 Rest, build to a moderate weight
*FULL SNATCH IF POSSIBLE

20:00-23:00
WOD SETUP

23:00-44:00
C) 2 Rounds For Total Reps: (21min)
3min AMRAP
500m Row
AMRAP Burpees Over Rower
3min Rest

3min AMRAP
400m Run
AMRAP Power Snatch
3min Rest

G.O.A.T. Work:
Accumulate 50’ Handstand Walk
*IF YOU CAN'T WALK ON YOUR HANDS PRACTICE HEADSTANDS AND FREE STANDING HANDSTAND HOLDS

RX+ (115/85)
RX (95/65)
SC (75/55)