-Warm Up-
2 rounds
10 shoulder openers
8 Cuban press
6 kneeling/broad jumps
8 oh eccentric wrist extension
10 oh squats (barbell)
Burgener Warm Up
(Led by coach with PvC)
-WOD-
EMOTM 5
1 snatch pull
+
1 power snatch
EMOTM 5
1 power snatch
+
1 overhead squat
EMOTM 5
1 power snatch
+
1 Hang Squat Snatch
EMOTM 10
1 squat Snatch
*building
Ideally if you have A 1 rep max start the WOD around 50-60%