7.13.021
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
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
Snatch (5@75%, 3@65%, 3×1 @ 95%)
Overhead Squat (4×3 w/3 seconds pause 75%)
Metcon (AMRAP – Rounds)
12 min EMOM
1. 3 OHS & 4 burpees 75/55 + 95/65
2. Cal bike 12/10 + 15/12
1. 3 OHS & 4 burpees 75/55 + 95/65
2. Cal bike 12/10 + 15/12
Bonus Abs
3×15 plate sit ups 25/15#