Tuesday 3-14-17

Coach's thoughts on today:
Burgener Warm-up is another skill based warm-up so practice with intent, don't just go through the motions. I know the bar can be scary during Olympic lifts, but you should be making contact. I know it is easy to get rushed and "jump" early, learn to be patient. Speed through the middle and consistent positions are the key to this warm-up/lift. So really focus. If you can dial it in on the warm-up the workout will be much much easier on you (and on me!)


  • 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

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

3x Burgener going up in weight each time.
3x Skill Transfer going up each time.

Metcon:15min cap

  • Form: Metcon (Time)

5 rounds
200m run
10 Hang Power Snatch

Go heavy enough that you can not go unbroken on all 5 sets -- but safe weights.

  • C/I: Metcon (Time)

200m run
10 P. Snatch / Snatch (75/55)
200m run
8 P. Snatch / Snatch (95/65)
200m run
6 P. Snatch / Snatch (115/80)
200m run
4 P. Snatch / Snatch (135/95)
200m run
2 P. Snatch / Snatch (155/105)