WEDNESDAY 3-16-16

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

keep going full 15min

Metcon

  • Form: Metcon (5 Rounds for reps)

Every 4min
90s AMRAP
120M Run
AMRAP Hang Power Snatch

  • Con: Metcon (5 Rounds for reps)

Every 4min
90s AMRAP
120M Run
AMRAP Power Snatch (95/65)

  • Int: Metcon (5 Rounds for reps)

Every 4min
90s AMRAP
120M Run
AMRAP Snatch (135/95)

  • All: 1-Mile Run (Time)

80% effort