Warm up: 300 m row; 2 x 10 banded pass thrus, 8 goblet lunges, 8 swings, 8 sit ups
Mobility: hips/hammies /glutes
Skill Focus: Burgener warm up for snatches
EMOM for 10 min
Levels 3
2 power snatch + 1 ohs 135#/95#
Level 2
2 power snatch + 1 ohs 105-115#/75-85#
Level 1
2 ps + 1 ohs or 3 hsp
Level 3
10 swings 70#/53#
20 russian twists 45#/35# (total)
plate push both ways 45#/35#
Level 2
10 swings 53#/35#
20 russian twists 35#/25#
Plate push both ways 45#/25#
Level 1
10 swings
20 russian twist
Plate push one way
5RFT
Post time for score
Since we're going to be filling our plate tomorrow. . .
Yes Billy, I got your
And so glad you're back too Dan! You do look happy. . .
Mobility: hips/hammies /glutes
Skill Focus: Burgener warm up for snatches
EMOM for 10 min
Levels 3
2 power snatch + 1 ohs 135#/95#
Level 2
2 power snatch + 1 ohs 105-115#/75-85#
Level 1
2 ps + 1 ohs or 3 hsp
Level 3
10 swings 70#/53#
20 russian twists 45#/35# (total)
plate push both ways 45#/35#
Level 2
10 swings 53#/35#
20 russian twists 35#/25#
Plate push both ways 45#/25#
Level 1
10 swings
20 russian twist
Plate push one way
5RFT
Post time for score
Since we're going to be filling our plate tomorrow. . .
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