Thursday 2-16-17

Coach's thoughts on today:
Today is where the rubber meets the road. This is what people could have been hiding from. This is short(ish) so it has to be 100% for the whole workout. We'll spend the time leading up to this WOD to refine movement efficiency and make sure you're ready and able to go hard. This class isn't JUST the workout, it is EVERYTHING needed to do great in the workout!

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

Metcon:12min

  • Metcon (Time)

4 rounds
5 Sq Snatch (95/65)
10 Wallballs (20/14)
20 Box Jumps (24/20)
40 Double Unders