14 May 2019

Warm-up

Choose: Run, Row or Bike

skylar OH stella.jpg

Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

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

Side Hip / Hip Flexor Smash (ball)
Low Back Smash - QL/Erectors (ball)
Posterior Shoulder Smash (ball)
Traps S&F (ball)
PVC Pass-Throughs & Wrist Turnovers

Weightlifting

Snatch (9 sets)
4:00 Warm-Up
then
E4MoM (or sooner ...)
5-5-3-3-3-1-1-1-1

Metcon (3 Rounds for weight)

Snatch
i. 5-5
ii. 3-3-3
iii. 1-1-1-1score heaviest loads for completed sets

Gymnastics

*** Bonus ***
up to 20:00 Handstand practice

Free (up to 20:00 practice ...)

Max time maintaining a free standing handstand

Wall (up to 20:00 practice ...)

Max time maintaining a handstand position against the wall. Facing wall is preferred / better positioning ...