Friday - December 12, 2014
Warm Up
Coaches Preference
Burgener Warm-Up + Skill Transfer (Barbell)
SWOD/Skill
Review 1st Pull, Set-Up and Position into the high hang.
-then-
Snatch Panda Pull
7x3 80% of Snatch 1RM
*Note: If athletes are proficient then have them load to 115% of their 1RM Snatch. These are intended to be heaving but done with form.
WOD:
AMRAP - 12:00
20 Double Unders
7 Pull-Ups
2 Atlas Stone Ground to Shoulder
Score is total weight lifted
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