WOD: Friday, May 28th, 2021 (Burpee Day 117)

Warm-up: Group Dynamic

• 2 Minute of movement 
• :20s of high knees, butt kicks, lateral hops 
• Cat-Camel – 10 SLOW Reps (5 per side)
• Samson Stretch – 1 Minute per side 

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Strength: 3 Position Snatches (15 Minutes)

4 Total Sets – 60-70% of 1 Rep Max 

• 1 Snatch from the floor
• 1 from below the knee
• 1 from above the knee 

*Goal is to hang on to the bar for all 3 snatches

*Focus on turnover speed and driving through the legs 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

• 7 Air Squats 
• 5 Box Jumps (24”/20”)
• 3 Power Snatches (95/65) 

*Score is total rounds in each interval (3 separate scores)

*Raining Sub: 350 Meter Row OR 900 Meter Bike

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-In remaining time, AMRAP of: 

• 7 Air Squats 
• 5 Box Jumps (24”/20”)
• 5 American KB Swings (24k/16k)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions