09/23/2014

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

3 ascending warm up sets then
+
3 work sets
[email protected] .70
[email protected] .80
Max reps at .90
Rest 3:00 between sets

Metcon (Time)

20 Power Snatches @ .50
30 Lunges with snatch weight
40 Box Jumps or 50 Step ups
50 Wall Ball Shots

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