MONDAY, DECEMBER 1, 2014

Warm up

Row or Run

Row 1200 meters or Run 900 meters
50 Double unders

Burgener 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

Monday 

Power snatch + snatch balance of 1RM snatch
50%
55%
65%
70%

Snatch (75%  80%  85%  90%  85%  80%  75%  70%)

Metcon (Time)

2 ROUNDS:
50 air squats
200 meter run
40 HR push ups
200 meter run
30 Wallball sit ups (20/14#)
200 meter run
20 Pull ups
200 meter run
10 Burpees