1/23/2017

Workout of the Day:

1) Coach Led Warm-up

2) Burgener Warm-up

  1. Down and Finish x5
  2. High Pull x5
  3. Muscle Snatch x5
  4. Snatch Drops 2”, 4”, 6”
  5. Snatch drops as low as you can get holding strength in the bottom x5

Skill Transfer Exercises

  1. Snatch Grip Push Presses x5
  2. Over Head Squat x5
  3. Snatch Drops as low as you can get holding strength in the bottom x5

3) Take 15 Minutes to find a heavy set of 5 hang power snatches

4) 12 Minute AMRAP of

5 KB snatches left arm 70/53

10 Burpees

5 KB snatches right arm 70/53

100m Run

5) Mobility/Stretching


Competition Programming:

1) EMOM for 10 Minutes complete

Even minutes - 3 Full snatches using 60% + 15lbs of your 1RM (These should be touch and go reps if at all possible)

Odd Minutes - 4 Ring Muscle Ups

2) Back squat 1x20 using 60% + 20lbs of your 1RM

3) 3 Rounds for time of

30 Calorie row

25 Wall Balls 30/20

4a) 4x15 GHD situps

4b) 4x20 Russian Twists with a KB