Friday 20260130

Row 500 Meters

Warm Up

10 PVC Pass Thru

5 Scorpion Stretches

30 seconds of Sampson Stretch

Skill

Burgener Warm Up ;Bonus. Here is the description

Snatch Grip Deadlifts: Focus on keeping the bar close and your back flat.

High Hang Dip & Shrug: Emphasize vertical power and full hip extension.

High Hang Muscle Snatch: Keep the bar close and pull with the elbows high.

Overhead Squats: Even if you plan to power snatch, this ensures stability receiving.

Tall Snatches: Focus on speed and an aggressive pull under the bar.

WOD

Isabel  30 Snatches.  

Isabel is a sprint, so you must be fully primed before the clock starts.

Build-Up: Gradually increase weight over 4–5 sets

Confidence Test:

Before starting, perform 3–5 reps at your goal workout weight to ensure the load feels manageable for fast singles or small sets.