MONDAY 7-27-15

Warm-up

20min

  • Karma's Burgener Warm-up

Junk Yard Dog:
5 T-Jumps (per partner)
5 Over-Under jumps (per partner)

Burgener Warm-up:
1. Down & Up (speed through middle)
2. Elbows high (keep bar close)
3. Muscle Snatch (strengthen turnover)
4. Snatch Land (2",4",6" consistent footwork / meet that bar)
5. Snatch Drop (full bottom squat -- if your OHS needs work sub that here)
6. Hang Snatch / H. P. Sn (put it all together)

Skill Transfer Drills:
1.  Snatch Push Press
2.  Overhead squat (3 Sots presses per squat if weak in the bottom)
3.  Pressing Snatch Balance
4.  Heaving Snatch Balance
5.  Snatch Balance

use weights that are appropriate for each movement.

Gymnastics

(4)
5min

  • Scorpion Switch - Full (Animal Flow) (10 each way)

Weightlifting

(4)
8min EMOM
Form: 6 reps EMOM
Consistency: 8 reps EMOM
Intensity: 3 reps EMOM

  • All: Push Press (8xEMOM)

Because this is an EMOM the bar should be pulled from the floor, and intensity, I fully expect you to be able to clean a heavy 3 on your push press

Metcon

10min

  • Form: Metcon (AMRAP - Reps)

5 Burpees
10 Alternating Full Scorpions
20 Sit-up

  • Cons: Metcon (AMRAP - Reps)

10 Burpees
10 Alternating Full Scorpions
20 V-up

  • Int: Metcon (AMRAP - Reps)

10 Burpees
10 Alternating Full Scorpions
20 Knees to elbow