Warm-up
15yds 8 shuttle runs, 25 Med ball slams (16#), 15yds 8 shuttle runs, 25 push-up hand release
Burgener Warm-up
O-Lifting
- 3 Position Snatch (high hang, mid-thigh, floor) - 120# x 3, 135# x3, 145# x3
- Good Mornings (light) - 3x3 @ 135#, 155#, 165#
- Snatch Push-Press - 5 @ 165#, 4 @ 185#, 3 @ 195#
- Snatch Pull - 3 x 160#, 3 x 175#
Strength
Clean and Jerk - Worked-up to 85% 1RM = 215#
3Rds (215# x1, 225# x1, 235# x 1)
WOD
5Rds
- 10 Power Snatch @ 110#
-15 pull-ups
- 20 DB thrusters (35#)
