WOD 211004 - MONDAY

WARM UP

Coach Stretch

T-Spine and Shoulder Mob.

Coach led Burgener Warm-Up (Snatch) w/ PVC pipe

then

2 RDS

Burgener Warm-Up w/ empty barbell

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Skill / Strength

8 EMOM

3 Squat Snatches

start with light/moderate weight

increase weight on minute 5,6,7 to heavy 3 (not 3RM)

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WOD

12 AMRAP

12/9 Cal Bike

12 Ab-Mat Sit Ups

12 T2B/T2R

can substitute T2B for hanging knee raises

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Post WOD Accessory

2 sets

1:00 active work

High to Low Plank

Rest 1:00 and repeat