WARM UP:
10 Minutes of 20 Air Squats; 20 Lunges; 400 M Run
then with the PVC 30 Pass Throughs; 30 Over Head Squats; 30 Back Squats; 30 Front Squats
SKILL:
Burgener WARM UP
Snatches : 5 x 5
WOD: 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75#M 45#W Snatch, 30 reps
30 Burpees
135#M 75#W Snatch, 30 reps
20 Burpees
165#M 100#W Snatch, 30 reps
10 burpees
210#M 120#W Snatch, as many reps as possible
In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted.
