Wednesday November 16th

Warm Up

2 Rounds

200m Ski/Row

10 Plate Ground to Overhead

The Burgener Warm Up

:15 Strength This should be light
Every :30 for 10:00 (20 reps)
1 Squat Snatch
Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch
(no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps

:40 WOD


For Time

30 Snatches 135/95lbs

Target Score: 4-8 Minutes

Snatch: If snatching presents an issue due to injury, scale to “Grace”, or

30 squat cleans (if overhead is not available to your athlete).

:55 Cool Down

Thread the Needle

Childs Pose