THURSDAY

Cossack & squat jumps

Shoulder activations (band on rig)

Scap pull ups & lat pull backs into pull up progressions

Burgener warm up

Strength Development

Snatch Balance

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong lockouts

· Fast dip and drive under the bar

WOD

17 Minute AMRAP

·  3 Complexes:

o Squat Snatch

o Hang Squat Snatch

o Overhead Squat

·   6 Burpees over the bar

·   9 Chest-to-bar Pull-ups

·   200-meter Run

Aim for:

·   Strong pulls and fast under the bar for the complexes

·   Building set volume with the chest-2-bars