01/16/15

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)

Heaving Snatch Balance + Overhead Squat x 3

6 sets

Record Weight in comments section

Metcon (AMRAP – Rounds and Reps)

Lisa’s 34 burpee buy in, then…

8 MIN AMRAP

10 Chest to Bar Pull-ups

10 Knees to Elbow

Posted in Workout of the day.