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Training for Monday, February 12th

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Warm Up
Group Circle
Band Mobility + Activations
Burgener Snatch Warm Up

Weightlifting Skill Work
Every 1:30 for 7 Sets Perform 1 Complex
1 Power Snatch + 1 Hang Squat Snatch
*Focus this portion is on maintaing a close bar bath on the Power Snatch and speed under the bar on the Squat Snatch.  Weight is secondary.  This will also serve as your warm up for todays WOD.

Workout of the Day

“Open Workout 13.1”
17:00 AMRAP
40 Burpees to 6” Target
30 Snatches 75/45
30 Burpees to 6” Target
30 Snatches 135/75
20 Burpees to 6” Target
30 Snatches 165/100
10 Burpees to 6” Target
Max Snatches 210/120
*Scale Option #1: Follow Prescribed weights as long as possible, then stay at highest ability #
*Scale Option #2: Round 1 @ 50# of your 1RM, All other rounds @ 75% of your 1RM

Cool Down
10 Iron Crosses
1:00 Raised Leg Hamstring Stretch each leg
1:00 Trap + Shoulder Smash each side