10.3.2021
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
Snatch (3@ 80%, 3@85%, 3×1 90%)
Metcon (AMRAP – Rounds)
16 min EMOM
1. Row/Bike/ski 12/10 cal Rx+ 15/12
2. 12 power snatch 40% 1 RM
3. 12 Wall balls 20/14 Rx+ 30/20
4. 24 Jump Rope Rx+ Double Unders
1. Row/Bike/ski 12/10 cal Rx+ 15/12
2. 12 power snatch 40% 1 RM
3. 12 Wall balls 20/14 Rx+ 30/20
4. 24 Jump Rope Rx+ Double Unders
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