Thursday

Warm Up:
3 minutes Double under flights

15 KB Swings
5 Turkish Get ups
5 KB Power Snatch, each arm
5 KB Squat Snatch + 1 Sots press, each arm

Burgener:
Warm up 2 sets
Beginner: 3 position Power Snatch + 3 Overhead Squats
Advanced: 3 position Squat Snatch

Strength: Squat Snatch
Starting at about 60 percent of 1 rep max, on the minute for 10 minutes: ( you may add weight)

1 Snatch grip deadlift from ground
1 Snatch pull from ground
1 Snatch from ground

Beginner: Do one Hang Power Snatch + 1 Overhead Squat on the minute for 10 minutes.

WOD: AMRAP 12 minutes
12 Box jumps 24"/20"
6 Thrusters 95/65lb
6 Bar facing Burpees



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