18 November 2016

Article: Tasty High-Protein Breakfasts

Warm-up
Run Around Bldg (~400m)
Row 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
Hamstring: sweep, high kick, side reach
Forearm S&F (ball)
Arm circles / hugs

Repeat Burgener Warm-Up
- empty bar

Metcon
AMRAP-30:
1 Rope Climb
10 Push-Up
200m Run
*** +1 Rope Climb + 10 Push-Ups / Round
Eg. 2 Rope Climbs, 20 Push-Ups, 200m Run
3 Rope Climbs, 30 Push-Ups, 200m Run ...