10.19.2021
Did you get signed up for the Nutrition Clinic and Handstand Clinic?
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 (5×3 60-65%)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
200 M run
10 Med Ball Cleans 20/14
10 Hang Power Snatch 75/55 (Rx+ 115/75)
10 Hollow Rocks
200 M run
10 Med Ball Cleans 20/14
10 Hang Power Snatch 75/55 (Rx+ 115/75)
10 Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
SCALED Metcon
12 min amrap
200 m run or row
8 Med Ball Cleans 14/10
8 Hang Power Snatch 45/35
8 Hollow Rocks
12 min amrap
200 m run or row
8 Med Ball Cleans 14/10
8 Hang Power Snatch 45/35
8 Hollow Rocks
Bonus Abs
4 minute Plank in as few breaks as possible