01/14/15

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 (No Measure)

1. snatch: work up to 60%x1, 70%x1, 80%x1, 70%x1, 75%x1, 80%x1

2. clean and jerk: same as snatch

3. back extensions using weight: 3 x 10. you figure the weight. use correct form on a ghd.

4. 100 sit ups

record weight in the comments sections

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

5 Thrusters 95/75

15 Double Unders

25 lunges

Metcon (No Measure)

50 Supermans

Mobility

Posted in Workout of the day.