THURSDAY

200m row/run/ride/erg,

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

pull up warm up

Burgener warm up, with:

· Empty bar snatch drops.

· OH squats

Movement Development

6 Minute EMOM

· 1^st min: Side Plank with T-Rotations

· 2^nd min: 10 OH Squats with Dowel or empty bar

Focusing on:

· Consistent pacing

· Fast recovery

WOD

Every 5 Minutes X 6 Sets

· 200-meter Run/Row/Ski

· 4 TnG Squat Snatches

· 6 TnG Power Snatches

· 12 Pull-ups

· 15 Wallballs

Wanting to build:

· Good sets of the TnG Snatches

· Fast consistent sets on each movement

· Short recovery time between sets