Happy 28th Coach Danny!
Warm Up: 5 Mins
250 M Row
Duck Walk Lap Around Perimeter of Gym
200 M Run
Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions
Strict Press – 10 Mins
4 x 6-8
Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses
Coach Danny’s Bday WOD:
15 min AMRAP
8 Snatch 115/95
7 Muscle ups
17 Handstand push ups
28 Sit-ups
Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 3 @ 70% + 5 lbs
2) Snatch 15 Mins
10 min EMOM x 3 reps @ 70% + 5 lbs
Hang Squat Snatch
3)Conditioning 20 Min
Muscle-up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
Pick Your own appropriate weights
M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.