Warm Up:
Junkyard Dog
Burgener
Skill Transfer Exercises
- Snatch Push Press (Feet in Jump position)
- Overhead Squat (Feet in landing position)
- Pressing Snatch Balance (get a partner to hold the dowel in place to ensure you are slowly pushing your body UNDER the bar) (feet in landing position)
- Heaving Snatch Balance (feet in landing position, do not leave the floor)
- Snatch Balance (or Snatch Drop) (feet in jump position)
Front Squat bar work (3 reps of each)
- Front squat arms out
- Front squat
- Front squat hold 3 second count at bottom and drive up
- Front squat with double bounce at bottom and drive up
- Low rack bar position, start in the hole and drive up, reset each rep
Front Squats:
5 x 3 (add weight for final two sets)
WOD: 3 Rounds, 3 minutes on, 1 minute off:
Round 1:
 |
| Uriah showing his beauty squat form |
- 10 Tuck Jumps
- 8 Pistols
- 4 Toes to bar
Round 2:
- 10 Double Unders
- 8 Mountain Climbers
- 4 Clean & Jerks (light)
Round 3:
- 10 Goblet Squat
- 8 Burpees
- 4 Turkish Get Ups (light weight or no weight)
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