Tuesday 4-5-16

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 for all 15min

Metcon:12min

  • 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