7.27.2021
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
Skill Work
Snatch (6×3 60-65%)
Metcon (Time)
For Time
21-15-9
Hang Power Snatch 75/55 + 115/75
Calories: bike/row/ski
Sit Ups
21-15-9
Hang Power Snatch 75/55 + 115/75
Calories: bike/row/ski
Sit Ups
Bonus Abs
Max Plank
2 Snatch Pull
2 Hang Power snatch
2 OHS
1 Hang Squat snatch
1 Full snatch