Warm Up: 200 m run/row, 10 PVC pass thrus/windmills/good mornings/OHS, 10 sit ups, 10 ball slams, 5 MB sit up throws
Burgener warm up with class
Skill Focus:
Power Snatch 2, 2, 2, 2, 2, 2 (build to a heavy set of 2)
1 arm DB rows 3 x max AHAP WOD: For time
100 Russian swings 70#/53#
75 cal versa or row
50 mb sit up throws 20#/14# (Dynamax balls) https://www.youtube.com/watch?v=hJeXc6JlnUY
*Break up as you like
Post heaviest power snatch and time for score
**REMINDER** The gym will be closed tomorrow, Saturday September 6th!
Meet up at Ballyhoo on Erlich for a 5k with Coach Janet! 9 am sharp!
