Warm-up
Dynamic Warm Up: “15 Minutes”
400M Run
Then
3 Rounds NFT
10 PVC Pass Throughs
5 OH Squats (PVC or 15lb Bar)
10 Lunge (5 each Leg)
5 Hand Release Push Ups

-Take Your time in the OH Squats – Focus on staying engaged through the entire movement.

 

Then
BURGENER WARM-UP: “In 15 Minutes”
A. PVC then
B. Bar Work

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 (Time)
10 Rounds For TIme (15 Minute Cap)
– 10 Snatch 95/65
– 30 Lateral Bar Hops
Scaling Options for Snatch:
1. Power Snatch or Hang Power Snatch
Scaling Options for Lateral Bar Hops:
1. Lateral Hops over line

 

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