10 April 2016

Article: Getting Smarter About Strength: Coordination

Warm-up
3 Rounds:
5 Burpees
10 Kettlebell Swings (35/53#)

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Shoulder Flex & Ext
Couch Stretch
Calf & Achilles Stretch

Metcon
Hang Power Snatch (E2MOM 10 (5 Sets): 3 reps)
- start @ ~50%, +5-20# per set if movement is solid ...

4 RFT:
15 Overhead Squat (45/35#)
15 Ring Dip
15 Box Jump Over