Sacrebleu
Warm Up/Mobility
T-Spine Smash
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
3 Rounds
1:00 Cardio of Choice
5 Russian Push Ups
5/5 DB Push Press
5 Tempo Air Squat [3, 2, 2, 1]
1:00 Cardio of Choice
5 Russian Push Ups
5/5 DB Push Press
5 Tempo Air Squat [3, 2, 2, 1]
Strength
Snatch (5×1)
Build in 5 Sets to a heavy
Yes it’s Squat!!!
Yes it’s Squat!!!
Metcon
Metcon (Time)
10 Rounds
200 M Run
5 dbl DB Push Press
10 Push Ups
15 Air Squats
200 M Run
5 dbl DB Push Press
10 Push Ups
15 Air Squats
Finisher
Metcon
3 rounds
10 dumbbell bench
15 tricep push down
10 dumbbell bench
15 tricep push down
3 rounds
10 small incline dumbbell bench
15 tricep push down
3 rounds
10 incline dumbbell bench
15 tricep push down
3 rounds
10 dumbbell seated shoulder press
15 tricep push down
Metcon
3 Sets:
10 Single Leg Hip Bridges (Each Side)
10 Single Arm Upright Rows (Each Side)
10 Deadbugs
10 Single Leg Hip Bridges (Each Side)
10 Single Arm Upright Rows (Each Side)
10 Deadbugs
Post Workout Mobility
1:00 Alt Scorpion