3.28.2022
Get signed up for the Individual In house Throwdown 4/2 8am
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 (90% Sn 1RM 4×3)
Snatch Balance (4×3 60-70%)
Snatch (Squat – 4×3 75-85%)
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 Hang Power Snatch 75/55 (rx+ 95/65)
10 Box Jumps 24/20" (rx+ 30/24)
10 Box Dips (rx+ ring dips)
10 Hang Power Snatch 75/55 (rx+ 95/65)
10 Box Jumps 24/20" (rx+ 30/24)
10 Box Dips (rx+ ring dips)