Thursday 10-13-16

Warm-up:15min

  • Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

3 times through BWU adding weight each time, followed by 3 times through STE adding weight each time.

Weightlifting:30min

  • Back Squat (3-3-3-3-3-3)

Metcon:9min

  • Metcon (3 Rounds for reps)

3 rounds
90s on / 90s off

10 RKBS (24/16 -- 32/24)
10 Goblet Squats