Monday 5-9-16

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

Weightlifting:20min

Cleans every 90s for 5 sets
Rest 5min
Push Press every 90s for 5 sets

  • Form: Hang Power Clean (5x5)

  • C/I: Clean (5x5)

  • All: Push Press (5x8)

Metcon:15min

  • All: Metcon (Time)

50 Burpees
40 Deadlifts (115/85 -- 155/105)
30 Box Jump (24/20 -- 30/24)
20 Pull-ups
10 Ground to overhead (same)

Form has no Rx and can sub JPU