11.10.2021
Accessory Work
Metcon (AMRAP – Reps)
30 seconds work, 30 seconds rest
4x thru
Wall Balls 20/14
KB Snatch 35/26 (rx+ 53/35)
Renegade Row 30/20 (rx+ 50/35)
DB Hang Power Clean
4x thru
Wall Balls 20/14
KB Snatch 35/26 (rx+ 53/35)
Renegade Row 30/20 (rx+ 50/35)
DB Hang Power Clean
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 Complex (7×1 each gets heavier)
Snatch pull + Snatch grip Deadlift+ Hang Snatch+Overhead squat
Power Snatch (2×2 85-90%)
5 ATYW
8 Cuba Press
8 Single Leg RDL
8 Banded Sissy Squat
8 Bulgarian Split Squat