1776

Warm Up/Mobility
Warm-up
Burgener Warm up Snatch – 3-5 reps at each position

1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
w/ Barbell
Skill Transfer Exercises Snatch – 3-5 reps of each movement

1. Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
2. Overhead squat, "CORE STRENGTH"
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
4. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
5. Snatch balance, "FOOT AND ARM SPEED"

Strength
Warm-up
3 Sets
1:00 Jog
10 Ring Rows
5 Strict Pull Ups
10 Push Ups
Pause Overhead Squat (3-3-2-2-1-1*)
From Rack, Barbell on back, move hand in the snatch grip, push press or push jerk weight, perform the prescribed number of overhead squat a pause at the bottom of the squat.

*b/t sets hold 2 DB overhead for :45 Stay tight overhead with active shoulders and engaged core.
Add weight but be cautious due to the added overhead holds.

Metcon
TC 35:00 (Includes Rest)
Metcon (Time)
8 rounds
200m Run
1 Rope Climb
-Rest 5:00-
8 rounds
200m Run
4 Muscle Ups

Finisher
Metcon
3 Sets:
5 Turkish Get Ups (Each Side)
10 Cat Cow Exercises
:30 Wall Sit

Post Workout Mobility
3 rounds:
5 Thoracic Rotation Stretches (R/L)
10 Rotating Scorpion Stretches

Strength
Split Jerk (6×2*)
(Cycled) Rack Jerks:
6×2 reps. Move up in weight each set.
*In between sets perform 10 single-arm Dumbbell Row (L&R).
Tempo Front Squat (5×3 (2,3,2,1))
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)

Conditioning
Metcon (Time)
21 Deadlifts (315/225)
100’ Handstand Walk (double obstacle every 50’)
15 Deadlifts (315/225)
100’ Handstand Walk (double obstacle every 50’)
9 Deadlifts (315/225)
Metcon (Time)
3 Sets
25 Thrusters (95/65)
50’ Kettlebell Front Rack Walking Lunge (2×70/53)
50 Air Squats
50’ Kettlebell Front Rack Walking Lunge (2×70/53)
-rest 1:1 b/t sets-
Metcon (Time)
Run
(600m fast, 1min rest, 600m recovery jog, 1min rest, 600m fast, 1min rest)
Walk 200m
(600m faster, 1min rest, 600m recovery jog, 1min rest, 600m faster, 1min rest)
Walk 200m
2x (300m fastest, 1min rest, 300m recovery walk/jog, 1min rest, 300m fastest, 1min rest),
Walk 300m b/t sets

SCORING:
Your score is your Total Workout Time (including rest).

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