Thursday, August 15 2019

14
Aug

Thursday, August 15 2019

Strength: Snatch (20 min)

Burgener Warm-up: Do 5-10 reps depending on skill level of class and load (barbell-PVC)

1)     Down and up

2)     Elbows high and outside

3)     Muscle snatch

4)     Snatch land (1/4 squat)

5)     Snatch drop

6)     Hang power snatch

10 min EMOM

2 hang power snatch + 1 OHS + 1 hang snatch

Spend time hitting the Burgener warm-up. EMOM can be progressive but should not exceed 70%. The goal is to practice explosive hip drive delivering power into the bar

Burgemer Warm-up

Metcon: 4 rounds for time (15 min cap)

-400m run

-15 OHS (95/75, 75/55, 45/35)

-12 pull-ups (unbroken, regular, jumping

Intent: This metcon will test core stability and gymnastic pulling under fatigue.

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