SKILL: Burgener Warm-Up
This will be coach-led and you'll run through this several times so it starts to become ingrained. Check out the link below. Since we'll be developing the squat snatch we would encourage all of you to start incorporating this drill into your daily warm up. Start with a regular PVC, go through it a few times and then move up to a 45# bar at the most when you're ready. This is all about skill and form and not load.
WOD: 5 Rounds for Time:
20 Med Ball Squat Clean Wall Balls (Start with full squat clean and transition immediately into the wall ball for each rep, essentially creating 2 squats per ball throw.)
20 Abmat Sit ups
REC: Tabata Handstand holds
8 Rounds: 20 seconds of work followed by 10 seconds of rest.