Check out the first video from this weekends open prep seminar!

WOD 020717

Who is the most inspirational person to you?

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Handstand Push-ups

1) Handstands or HSPU: 10 Minutes Practice
Work on any facet of getting upside down.

Power Snatch

2) Power Snatch: 1 Rep Every 1:00 X 10 Sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

Metcon (Time)

3)  3 Rounds For Time:
20 Power Snatch 65/45
40 Double-Unders

Cash Out

Tabata Hollow Rocks

Out of Town WOD

150 Air Squats for Time

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