01/12/15

Main – WOD

Burgener Warm-up (No Measure)

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

Metcon (Weight)

PVC work

Snatch Pull + Hang Snatch 3×10 , take your time, focus on staying over the bar, then explode at the launch position, fast feet

Snatch Pull+ Hang snatch 75/55

5 sets of 5 reps

Metcon (AMRAP – Rounds)

10 MIN AMRAP

•12x deadlift (155#/105#)

•9x power clean (155#/105#)

•6x shoulder to overhead (155#/105#)

Scale as needed

Metcon (No Measure)

100 AB Mat Sit-Ups

Posted in Workout of the day.