-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%