30 October 2015

Article: Chiropractically Speaking

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

Technique
Hang Power Snatch
Burgener Warm-up
Power Snatch

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
Teams of 2 (or 3) complete the following for time:
100m Prowler / 10 Tire Flips
30 wall balls
100m Prowler / 10 Tire Flips
30 KBS
100m Prowler / 10 Tire Flips
30 push-ups
100m Prowler / 10 Tire Flips
30 Hang Power Cleans