Monday 8-15-16

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 through till 15min are up.

Strength:11min (This includes rest before Cleans)

Every 90s
Add weight each set
NO MISSES

  • Form: Hang Power Snatch (5x5)

  • C/I: Power Snatch (5x3)

Strength:7:30min
 

Add weight each set
NO MISSES

  • Form: Hang Power Clean (5x5)

  • C/I: Power Clean (5x3)

Metcon:15min

  • Form: Metcon (Time)

30 Burpees
---
3 rounds
30 Walking Lunge Steps
30 Sit-ups
---
30 Burpees

  • C/I: Metcon (Time)

30 Burpees
---
3 rounds
50 Walking Lunge Steps
25 Toes to Bar
---
30 Burpees