Tuesday 4-5-16


  • 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

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 for all 15min


  • Form: Metcon (8 Rounds for weight)

2 Hang-Power Snatch+
3 Overhead Squats

Every 90s

  • C/I: Metcon (8 Rounds for weight)

2 Hang-Snatch+
3 Overhead Squats

Every 90s
Go up in weight every 2 rounds

  • Metcon:10min

on a 3min clock with 90s cut-off for work with 90s rest.

TnG reps can be held between reps, just not rested on the floor or dropped.

  • A1: Metcon (3 Rounds for time)

Form: 120m run
C/I: 200m run

  • A2: Metcon (3 Rounds for reps)

Form: Deadlift (record weight)
Con: TnG Power Cleans
Int: TnG Cleans

Con = Rx
Int =Rx+

try for a weight where 5 TnG is doable but hard