3/30/2017

Workout of the day:

1) Coach led Warm-up

2) Burgener Warm-up
Down and Finish x5
High Pulls x5
Muscle Snatch x5
Drop Snatch 2”, 4”, 6”
Drop Snatch all the way to the bottom x5 (hold strength in the bottom for 2-3 seconds)

Skill Transfer Exercises
Snatch grip Push Press x5
Over Head Squats x5
Drop Snatch all the way to the bottom x5 (hold strength in the bottom for 2-3 seconds)

3) Take 15 -20 minutes to find a heavy set of 3 Power Cleans

4) 5 rounds for time of 

15 Pull-ups

10 Hang power cleans using 70% of today's heaviest weight