10 June 2019

Warm-up

3-5 Rounds:
5 Inchworms
10-20/side Lateral Leg Swings
25 "Bunny" Hops

Mobility

T-Spine Smash (balls / roller)
Pigeon Stretch
Spinal Twist
PVC Pass-Throughs & Wrist Turn-Overs
Behind the Back Pull Up/Down

Metcon

warm-up with
5-10 Kip Swings
Burgener Warm-Up
5-10 Kip Swings
Skill Transfer Drills
5-10 Kip Swings

Burgener Warm-up

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

Metcon (AMRAP - Rounds and Reps)

AMRAP-20
10 Squat Snatches (95/65#)
10 C2B Pull-Ups
10 Ring DipsNo Singles;
variations as required:
Power Snatch + Squat
Adjust weight: ~50% 1RM
Rx+= 10 Bar Muscle-Ups (No  C2B + Dips)
***
Partner Options:
alternate each complete round
or
split 5-5 each movement ...