Thursday, August 22nd


Thursday, August 22nd

Skill: Snatch (23 min)

Burgener Warm-up:

  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch land (1/4 squat)
  5. Snatch drop

10 Snatches from the power position. Emphasize speed under the bar. Load light weight

Every 90 seconds for 7 rounds: (13.5 minutes)

3 Hang Squat Snatches

Spend time during this segment working on speed of the third pull and speed under the bar. These do not need to be heavy (i.e. <50%).

Metcon: (9 min cap)

3 Rounds:

-5 Power Snatches (155/105, 135/95, 95/65)

-5 Burpees over the Bar (lateral, regular)

1 minute Rest

3 Rounds:

-10 Power Snatch (95/65, 75/55, 45/35)

-10 Burpees over the bar

Intent: This workout is designed to take you into the red zone. The first segment should have a heavy snatch, something that forces you to do singles,The second snatch weight should be unbroken through all sets for everyone.

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