5 August 2019

Warm-up
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
Shoulder S&F (ball) - Int Rotation
3-way Hamstring / Hip Stretch
4-way Shoulder Distraction

Weightlifting
Snatch
E3MoM-15
1x3 @ 50% 1RM
1x3 @ 60%
1x2 @ 70%
1x2 @ 80%
1x1 @ 90%

Metcon
AMRAP-20
15 Push Jerks (95/65#)
30 Squats