4/1/15

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

Shoulder Press (5×20@50-60%)

Good Mornings (3×10@ light weight)

Metcon (Time)

For Time:

500m Row

200 Body Weight Squats

300m Row

100 Body Weight Squats

Metcon (No Measure)

Smash/Stretch Out

Posted in Workout of the day.