MONDAY, MARCH 16, 2015

Metcon (Distance)

100 miles in 100 days!

Run and DU's

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

3 position snatch (3 sets of the complex @ 75%)

(floor, below knee, above knee) % based off of 1 RM of hang snatch
60% x 1
65% x 1
70% x 1
75% x 3 sets of position snatch

Metcon (Time)

5 rounds of:
Row 250 meters
10 Push Press
15 Ghd sit-ups
20 Box jumps or step overs (24/20") *both feet must touch the box unless you are jumping over the box.

Rx Plus - Push Press 135/95#
Rx - Push Press 95/65#