Warm Up:
Burgener Warm-up
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
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
Coach Led @ Easy pace with a PVC
For Quality=
:10 Seconds Bunny Hops (in place)/
25′ Bunny Hop/
:10 Seconds High Knees (in place)/
25′ High Knees/
:10 Seconds Butt Kickers (in place_
25′ Butt Kickers
25′ Bunny Hop/
:10 Seconds High Knees (in place)/
25′ High Knees/
:10 Seconds Butt Kickers (in place_
25′ Butt Kickers
@ Easy pace with smooth controlled tempos; rest as needed
B2: Partner Assisted Banded Sprint (4 Rounds for distance)
@ Pace/Intensity/Duration/Distance
Metcon:
C1: 200M Run (Time)
+
C2: 4 Rounds of 400M Sprint for time
Goal is :60 Seconds or less; Rest 2-3 Minutes
+
C3: 4 Rounds of 400M Sprint for time
Goal is :60 Seconds or less; Rest 2-3 Minutes
