WOD: Tuesday September 26th 2017

Bergner Warm Up and Skills Transfer

1 Down Up
2 Elbows high & Outside
3 Muscle Snatch
4 Snatch Lands 2″ 4″ 6″
5 Snatch Lands (Full)
Skills Transfer
6 Snatch Push Press
7 Overhead Squats
8 Heaving Snatch Balance
9 Drop Snatch
10 Snatch Balance

WOD

Total Time

Randy
75 Snsatches 75/55

Strength
1RM Deadlift
Warm up with
8 reps 30-50%
5 reps 60%
3 reps 70%
1 rep 80%
1 rep 90%
1 rep 100%
1 rep 100% +2-5%

CORE
100 weighted abmat sit ups 45/25