7/22/2020

Warm-up
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

Strength
Metcon (Weight)
Build to heavy complex:
3 Power Snatch + 3 overhead Squat

Metcon
Metcon (Time)
12 Bar Facing Burpees
8 Power Snatch
12 Bar Facing Burpees
8 Overhead Squats
12 Bar Facing Burpees
8 Squat Snatch
12 Bar Facing Burpees
8 Overhead Squats
12 Bar Facing Burpees
8 Power Snatch

115/75 Rx+ 135/95

10:00 CAP