9.15.2021
Warm-up
Hill 600 M for time (Time)
hill 600
3 x hill 600 M – start every 6 minutes.
Record FASTEST time of the 3
Record FASTEST time of the 3
Metcon (Time)
3 RFT
200 M Run
12 Front Rack Lunge 75/55 + 125/85
9 S2OH
6 T2B
3 Wall Walks
200 M Run
12 Front Rack Lunge 75/55 + 125/85
9 S2OH
6 T2B
3 Wall Walks
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 (7×1 each gets heavier)
Snatch Balance (7×1 from rack – each gets heavier)
Power Snatch (7×1 each gets heavier)
soldier kick
samson stretch
good morning
leg kicks
pigeon Stretch