28 October 2015

Princess of the Castle ...

Princess of the Castle ...

Article: Why Women Need More Sleep & How to Get It

Warm-up
5 min EMOM Double Under Practice
10-50 reps
(30 sec work/rest)

Barbell warm-up
5 reps each of, 2-3 rounds:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press

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
4 Rounds for Time:
200m Run / 250m Row
10 Hang Power Snatches (Empty Bar)