8/18/14…..Monday

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
then,
Push Press (5-5-3-3-3)
then,
Metcon (8 Rounds for reps)
Tabata Mash-Up of:
Push Press 55,75#
Jumping Lunges

20 seconds of – Push Press
10 seconds of – Rest
20 seconds of – Jumping Lunges
10 seconds of – Rest
x 8 sets or 8 minutes

Note all reps for each round.

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