6 x Power Snatch-Overhead Squat-Squat Snatch
WOD:
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Jumpan voi tulla tekemään normaali sunnuntain aukiololla eli open-gym periaatteella klo 1100-1500.
Coach Burgener teaches the Snatch:
Burgener Warm-Up:
