01/15/15

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

Front Squat (3,2,1,1,1,1,1 (working heavy))

Metcon (No Measure)

6 Min EMOM

10 pushups (odd min)

10 Ring Dips (even min)

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

10 Hang cleans

5 Suicide Sprints

Metcon (No Measure)

100 AB Mat sit-ups

Posted in Workout of the day.