WOD

"Genie in a Bottle"

By Lance Mosley

6/4/20

Warm Up

3 rounds

1:00 Machine
20 Cossack Squats
10 Single Arm Press (L&R)

- Part 2 -

Modified Burgener Warm Up

* Use Empty Barbell or PVC

Snatch

5 x Snatch Grip DL
5 x High Elbows
5 x Muscle Snatch
5 x Snatch Grip Push Press (behind the neck)
5 x OVHS
5 x Squat Snatch

Squat Clean Thrusters

5 x Clean Grip DL
5 x High Elbows
5 x Muscle Cleans
5 x Front Squats
5 x Push Press
5 x Squat Clean Thrusters

WOD

For Time:

50 GHD Sit Up
25 Squat Snatches (115/75)

-Rest 5 Minutes-

50 GHD Sit Up
25 Squat Clean Thruster (115/75)

*Sub 100 Ab Mat Sit-ups

**Time Cap 7 minutes each couplet

Accessory

3 sets

10x 10 secs Barbell Squat (45/35)

* Slow and controlled down for 10 secs descent , 2 sec ascent

15/15 Bulgarian Split Squat
20 Cossack Squat

* Scale reps if needed to finish class session under 60:00