Main – WOD
a: Burgener Warm-up (No Measure)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Warm-up
b: Warm-up (No Measure)
Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
Weightlifting
Snatch (EMOM for 5 minutes – 1 Snatch @ 90% of max from b)
Metcon
Metcon (AMRAP – Reps)
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)
Rest 2:00-
3:00 ME KBS 53/35 (attempt as many as possible UB do not gameplan)
Then (no rest)-
2:00 ME Double-Unders