Wednesday 7-13-16

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

Go Continuous for 15min

Weightlifting:20min.

This isn't the way it would normally be programmed.  This is a CF Oly Total 10min to get Snatch and 10min to get Clean and Jerk.

  • Olympic Lifting Total

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Accessory:19min

Metcon (No Measure)

https://romwod.com/workout/shoulder-day/