8.4.2021
Warm-up
Sumo Deadlift (5×4 75%)
Metcon (Time)
4 RFT
15 Deadlift 185/125 + 225/155
15 Push Ups
15 Box Jumps 24/20" 30/24"
15 Deadlift 185/125 + 225/155
15 Push Ups
15 Box Jumps 24/20" 30/24"
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 Pull (5×5 build to heaviest 1×5)
Snatch Balance (5×3 record heaviest 1×3)
Snatch (5×3 70%)
400 m run
empty bar:
10 back squats
10 good mornings
10 stiff leg DL
10 Sumo Deadlift high pulls