Level 1
Burgener Warm Up - 1 w/ PVC, 2 w/ Training Bar
Snatch Balance Series - 3 reps of Pressing Snatch Balance, Heaving Snatch Balance, Snatch Balance
WOD:
"Nancy"
5 rounds of:
400m Run
15 Overhead Squats - 95/65
Level 2
D1. Halting Snatch Deadlift - 4 x 3 reps
* Snatch Deadlift with a 3 to 5 second hold at the mid-hang position
D2. Power Snatch off blocks (from mid-hang position)- 3 x 3 reps
WOD:
Open 12.2 - AMRAP 10min
30 Snatches @ 75/45
30 Snatches @ 135/75
30 Snatches @ 165/ 100
30 Snatches @ 210/120
Skill:
200 Double Unders
Mobility:
Partner up and roll each others calves' with a barbell - 3min ea
SMR Peroneals with foam roller
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