WOD: 4-24-12

Warm-Up:  Burgener Warm Up (Snatch)

WOD:  10 rounds for time of:

10 Overhead Squats (95/65)
8 Kettlebell Swings (24/16)


In case you are looking at the WOD description and sigh when you saw the Burgener Warm Up (again…), please note a few things:

  1. It’s a good all-around warm up
  2. Not very many methods exist to properly teach the Oly lifts with as much efficiency in as little time
  3. The more practice one gets with these movements, the quicker one will adapt better form and get stronger/harder to kill
  4. Regardless of how skilled or strong someone may get, drilling the basics still makes all the difference
  5. Some German guy named Matthias Steiner uses a very similar technique to warm up for his 900 lb+ Oly total…so it’s efficient  (Snatch / C&J)

The WOD is another open/close couplet where stabilization will be crucial.  If it feels like you are dancing when the load is over your head, try your hardest to squeeze your abs, obliques, and lower back so as to gain the balance required to make the lift.  Shoulder mobility is huge in the OHS so if you know you’re tight and can come in early for some shoulder-lax ball-smash-love, do it.  KBS are another good way of practicing control with a load overhead.  How many of your swings finish with the bottom of the kettlebell perfectly parallel to the ground?  It’s harder than it looks…

And it looks pretty hard already,



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