WOD 03.03.17

PERFORMANCE

WARMUP

Burgerner Snatch Warmup

OLYLIFTING

EMOM5

3-Position Snatch

*Choose weight, focus technique

EMOM5

3-Position Clean

*Choose weight, focus technique

CONDITIONING

“All you can Lift”

Start lifting with Snatch until HS

Then Lift with Clean until HS

Then perform Deadlift until HS

*Start the next movement with thesame weight as the last HS. 

CAP20

FITNESS

WARMUP

Burgerner Snatch Warmup

OLYLIFTING

EMOM5

3-Position Snatch

*Choose weight, focus technique. If necessary use a PVC.

EMOM5

3-Position Clean

*Choose weight, focus technique

CONDITIONING

Perform C2 Concept Rower Program

9 Sets of 1:40 ON, :20 OFF