7 July 2016

Article: How to Stop at One Cookie

Warm-up
3 Rounds:
5 Wall Ball (20/14#)
10 Lunge Steps
5 Burpee

Mobility
T-Spine Smash (balls)
Plantar Surface Smash (ball)
Shin S&F (ball)
Gecko Stretch
Quad Smash (barbell)
Lat Distraction
PVC Pass-Through & Wrist Mob

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
A - 2 mins Rest - B - 2 mins Rest - C

A: 3 mins:
3 Muscle-Up / Burpee Pull-Up
3 HSPU / Push-Up

B: 3 mins:
3 Sandbag Clean (40#)
100' Run

C: 5-5-5-5 (x 2-3)
Empty Bar: Muscle Clean - Front Squat - Shoulder Press - Thruster
*** use axle bar if available ...

Technique
practice movements for Beach Brawl (NO weight), or continue to mobilize as required