Atherton & Cairns WOD

Warm up

400m run
20 banded pull parts
20 single leg hops
300m run
20 wall balls
20 kipping swings
200m run
30 sec HSH
20 banded press

Burgener Warm up

Class

1. Power
Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

3. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches 52.5/37.5kg