TUESDAY 2-16-16

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

15min continuous work.

Weightlifting:15min

  • F/C: Bulgarian Split Squat / RFESS (3x8e)

Split squat with rear foot elevated.

Make sure you are close enough to the bench to force some shin angle.  NO VERTICAL SHINS!

  • Int: Pistol (3x8e)

Weight these if possible.

alternate ONLY if ABSOLUTELY needed.

Metcon:16min

  • All: Metcon (16 Rounds for reps)

Alternating EMOM

Hang Power Clean (115/80 -- 155/105)
Elbow Plank

Form select a challenging but safe weight

stop HPCs at 40s

Score the plank as 1 rep per every 5s held.  stop at 50s for a max/perfect score of 10