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
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
Skill Work
Snatch Technique
5×3 55% 1 RM
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
4 Squat Snatch 75/55 (rx+ 95/65)
12 Burpees over the Bar
100 M Run
1 muscle snatch
1 OHS
1 Snatch Balance
2 Full Snatch