THURSDAY

200m row/run/ride/erg,

calf pumps, Shoulder & Glute activations (band), Air squats w. twist, Cossack squats w ATW’s.

Burgener warm up, with:

· Empty bar snatch drops; and

· OH squats

Movement Development

6 Minute EMOM

· 1^st min: Calories (14/10) – mixed machines.

· 2^nd min: Rest

Focusing on:

· Consistent pacing

· Fast recovery

WOD

Every 3 Minutes X 9 Sets

· 200-meter Run/Row/Ski

· 8 Snatches (4 TnG, 4 Singles)

Wanting to build:

· Sets of 8 TnG Snatches

· Fast consistent sets on each movement

· Short recovery time between sets