Dynamic

Scorpions & bird dogs, calf pumps, mountain climber complex, ATW Cossack squats,

 

Shoulder activations (dowel)

Burgener warm up

 

 

6 Minute EMOM

 

·  3 Empty Bar Power Snatches

·  3 Overhead Squats

 

Remember:

·  Good back and feet position

·    Strong shoulder and leg drive

 

WOD

 

6 Rounds For Time

 

21 Minute CAP

 

·   4 Burpees over the bar

·   8 TnG Power Snatches

·   200-meter Run

·   Rest 1 minute

 

Aiming to:

·  Build barbell cycling

·  Fast recovery time