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

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)