Warmup: ROM Drills
Burgener Warmup
Junkyard Dog
Strength: Snatch
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 5/5/5+ @ 65/75/85% 1RM
WOD: 21-15-9
KB 1-arm Snatch
Overhead Floor Wipers
OHFW – lay on back on the floor, press weight up as if doing bench press, lock out elbows. With feet together, lift legs and touch left plate, lower legs down to floor, then lift and touch right plate.
Cooldown: roll out shoulders with Lacrosse ball, do banded shoulder stretches, hip flexor stretches
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