Friday 5-12-17

Coach's thoughts on today:
These movements all come out of the Burgener Warm-up. Do all movements from the hang just like the warm-up. I tried to set the reps at something that would work well for the same weight on the bar. Think of this as an extended skill session. Go heavy enough that you have good feedback, but can still maintain good form.

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:21min

  • Metcon (Weight)

EMOM 21min
1. Elbows high & outside x6
2. Muscle Snatch x3
3. Snatch Push press x9

Movements are the same as in the warmup. All exercises should be done with the same weight.

Metcon

  • 1000m Row (Time)