11.10.2021

Accessory Work
3x
5 ATYW
8 Cuba Press
8 Single Leg RDL
8 Banded Sissy Squat
8 Bulgarian Split Squat
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
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

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%)