GENERAL PHYSICAL PREPARATION
WARM UP
2 Sets of:
15 Wallslides with band
30s Pec Stretch
30s Foam Roll Lats each
15 Wallslides with band
30s Pec Stretch
30s Foam Roll Lats each
Then,
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
STRENGTH/SKILL
3 Position Snatch (6×1+1+1)
* High Hang
* Hang
* Below the Knee
* Hang
* Below the Knee
*@50-60% (light loading)
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Metcon (Time)
3 Rounds of:
10 Strict Pull-ups
20 SDHP (53, 35)
400m Run
10 Strict Pull-ups
20 SDHP (53, 35)
400m Run
-Rest 90s between rounds-
*20:00 Cap