30 August 2016

To learn more about Rahoi  click here

To learn more about Rahoi click here

Article: To learn more about Rahoi click here

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
PVC Pass-Through
Couch Stretch
Posterior Shoulder S&F (ball)
Side Hip S&F (ball)

Weightlifting
Snatch (3-3-3-3-3)

Metcon
Rahoi (AMRAP - Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees

In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

To learn more about Rahoi click here