6 January 2016

Article: Why You Need Vitamin D

Warm-up
Bike 1 Km

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
Posterior Shoulder S&F (rotator cuff)
Anterior Shoulder / Pec S&F
Banded Olympic Wall Stretch

Metcon
Amanda (Time)
9-7-5  
Muscle-ups  
Snatch, 135#/95#

Technique
Optional / Time permitting ...
GHD work:
3 Rounds (NOT for Time) of
10 x Hip Extension
10 x Back Extension
10 x Hip & Back Extenstion