9.1.2021
Warm-up
200 M run
BRING SALLY BACK SQUAT
BRING SALLY BACK SQUAT
Back Squat (3×8 65+%)
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
10 Russian KB Swings 53/35
10 Headcutters
20 Kayakers
10 Russian KB Swings 53/35
10 Headcutters
20 Kayakers
Warm-up
Weightlifting Class:
2 minutes assault bike
2 minutes Row
2 minutes assault bike
2 minutes Row
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
High-Hang Snatch (5×3 65%)
Power Snatch (5×3 75%)
Saturday 9am
Sunday 9:30am
Monday 9:30am