Pre:
Burgener Warm-Up-20lbs (Bar)
Hollow Rocks 25 Reps
Pistols 10 Reps
Practice-10 min. Snatch Skill Transfer Exercises 50lbs
WOD 1:
135lbs Clean and Jerk (Ground to OVHD) 1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute.... until you are unable to complete required amount of reps. Post rounds/minutes and total reps.
WOD 2:
For Time...
10-9-8-7-6-5-4-3-2-1 reps of each
Hang Squat Snatch@50lbs
Shoulder Press@50lbs (Not Push-Press or Push-Jerk)
Post:
Mobility WOD
Foam Roll
Matt B:
WOD 1-6 rounds/min. and 4 reps....Total Reps-25
WOD 2-11:15
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