Auld Lang Syne
Warm Up/Mobility
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
Warm-up
200 M Of choice
10 Barbell High Pulls
10 Barbell Good Mornings
200 M Of Choice
10 Sotts Press
10 Snatch Balance
200 M of Choice
10 Hang Muscle Snatch
10 Barbell High Pulls
10 Barbell Good Mornings
200 M Of Choice
10 Sotts Press
10 Snatch Balance
200 M of Choice
10 Hang Muscle Snatch
Strength
Snatch (2 RM )
15:00 to build to a Moderate Snatch
Metcon
Metcon (AMRAP – Reps)
Partner or Solo
Amrap 22
800 M of Choice (1600 on Bike)
40 Snatch (95/65)
400 M of Choice
40 Snatch (115/75)
200 M of Choice
40 Snatch (135/95)
Max CARTWHEELS w/ Remaining time
Amrap 22
800 M of Choice (1600 on Bike)
40 Snatch (95/65)
400 M of Choice
40 Snatch (115/75)
200 M of Choice
40 Snatch (135/95)
Max CARTWHEELS w/ Remaining time
Score is Max Cartwheels
*Both get M at same time
divide Snatch
**If going Solo your time frame is 18 Min and half Snatch Reps
*Both get M at same time
divide Snatch
**If going Solo your time frame is 18 Min and half Snatch Reps