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WOD - Mo 05.07.21


WARM UP


Active - Burgener-Style Warm-Up

3 Snatch-grip Shrugs

3 Hang Snatch High Pulls

3 Muscle Snatches

3 Overhead Squats

1 2in Snatch Land

1 4in Snatch Land

1 6in Snatch Land

3 Snatch Lands



LIFTING

Squat Snatch 5-4-3-2-1



HEAVY METCON


5 rounds for time of:

24/20 Row Calories

10 Kipping Handstand Push-ups

10 Chest-to-bar Pull-ups

2 Back Squats, 85% 1RM



COOL DOWN


For quality:

Row (Easy Pace), 2 mins

Chest-to-Floor Stretch, 2 mins

Banded Quad Stretch, 4 mins

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