Friday, January 26, 2018

Warm up & Activation

Burgener warm up w/ pvc

Squat therapy w/ 10 lb plate

Burgener warm up with barbell

3 rounds

Duck walk length of room

Walk back to start point

Broad jump length of room

Walk back to start point

WOD

4 rounds-6 minute time cap, 45/35 weight

Power snatch+Power clean+Squat snatch+Squat clean+Power jerk+Split jerk+Squat jerk

3 minutes rest

4 rounds-6 minute time cap, 65/55 weight

Power snatch+Power clean+Squat snatch+Squat clean+Power jerk+Split jerk+ Squat jerk

Proceed through lift sequence unbroken without coming off the bar if possible, as quickly as possible but goal is perfect technique on each of the lifts in  sequence. Think through each mental checklist for each lift, consider the technique, positions, bracing, and movement sequence without coming off the bar.