Strength: Work up to 1RM Snatch, then back it down to 80% and do a double on the minute for 10 minutes.
Work Capacity
W.O.D.: 10-8-6-4-2-4-6-8-10 reps of the following...
Warm Up: Run 400m, then dynamic and mobility movements of your choice.
Power Clean 5 x 3
For time:
50 Air squats
40 Double unders
30 Push-ups
20 Pull-ups
10 Burpees with hand touching a...
burgener warm up, skill transfer exercises as a warm up.
Snatch balance. Find your 1RM of the day.
Snatch pull below the knee 3 x 3 (75-100% of 1RM snatch)
12...
Warm Up: Row 500m, then dynamic movements of your choice.
1 +1/4 front squats: squat, come up 1/4 of the way and go back down and up again.
trains one to...
Burgener Warm Up
Snatch 3 x 3 (2 Power snatches + 1 Squat snatch)
Five rounds of:
5 Snatch deadlifts
5 Hang power snatches
5 Overhead squats
5 Good mornings
8 Back squats
The goal...
