Squat Snatch, Bar Facing Burpees

WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
A) Back Squat – 5@60%, 4@70%, 3@80%, 2@90%, 1-1-1
B) Back Squat – Max Reps @ 70% of heaviest set from A

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Foundations 
3 Rounds
Max UB set of Push Press 75/55/45 (pausing at the top is acceptable but not at the shoulders)
Max UB set of Hollow Rocks
Max UB set of KBS 55/35/25
-rest 2 mins after each round / 10 second transition b/w each exercise
*Score = total reps

Conditioning 
Opposing Ladder of:
1 Squat Snatch 95/65
10 Bar Facing Burpees

Competition 
For time:
2K Row
EMOM Complete a :10 L-sit hold

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Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
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Local Competitions