03/13/2017

Burgerner Warm Up
(5-10 minutes)
Dip-shrug
Dip-high pull (scarecrow)
Muscle Snatch
Snatch Balance
High Hang Snatch
Mid Hang Snatch
Full Snatch

Shoulder Mobility
(5-10 minutes)
Hang from pull up bar
5-way shoulder mobility by Kstarr
https://www.youtube.com/watch?v=eveYJP1indI

He says do 2 minutes; do 1 minute each (30sec each side)

Open 17.3

(25 minutes)
Prior to 8:00, complete:

3 rounds of:

6 C2B pull ups

6 squat snatches at 95/65lbs

Then, 3 rounds of:

7 C2B pull ups

5 squat snatches at 135/95lbs

*Prior to 12:00, complete 3 rounds of:

8 C2B Pull ups

4 squat snatches at 185/135lb

*Prior to 16:00, complete 3 rounds of:

9 C2B Pull ups

3 squat snatches, 225/155lbs

*Prior to 20:00, complete 3 rounds of:

10 C2B Pull ups

2 squat snatches at 245/175lbs

Prior to 24:00, complete 3 rounds of:

11 C2B Pull ups

1 squat snatches at 265/185lbs

 

*If all reps are completed, time cap extends by 4 minutes.

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