9.4.2022

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

Skill Work
8 min EMOM 45% 1 RM
1 muscle snatch
1 OHS
1 Snatch Balance
2 Full Snatch

Skill Work
Snatch Technique
5×3 55% 1 RM
Metcon (AMRAP – Rounds and Reps)
18 Min Amrap
4 Squat Snatch 75/55 (rx+ 95/65)
12 Burpees over the Bar
100 M Run