October 01, 2015 – Workout

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)
Emom X 20:00
Even: 2 Hang Power Clean + 2 Front Squats

Odd: 1 hang power snatch +1 OH Squat
Use 60% of 1RM OH Squat
RX+

Full Snatch
Cool-Down (10 minutes of static stretching)
Source: Workout of the Day

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