Tuesday 9-20-16

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 through the Burgener warm-up 3 times adding some weight each time. Then go through the skill transfrer drills 3 times starting at your final weight from the Burgener and going up each time.

Weightlifting:25 min

  • Form: Hang Power Snatch (3-3-3-3-3)

  • Con: Hang Snatch (3-3-3-3-3)

  • Int: Snatch (3-3-3-3-3)

Metcon:7min

  • Form: Metcon (Time)

21-15-9
Wallballs
Jumping Pull-ups

  • C/I: Metcon (Time)

21-15-9
Wallballs(20/14)
Pull-ups