Week 13, Day 5
Warm-up
Agility Drills
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
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
Skill Work
Weightlifting
Pause Clean Deadlift (85%x4x4)
3 sec pause (1” off the floor, below the knee, above the knee)
Back Squat (5sets of 3reps @80%)
WOD
Metcon (Time)
5 Rounds of:
45sec ME Row for calories
15sec Rest
45sec ME Russian KB Swings (2/1.5)
15sec Rest
45sec ME Wall Ball (20/14) *Aim for 11’/10’ target
15sec Rest
45sec ME Row for calories
15sec Rest
45sec ME Russian KB Swings (2/1.5)
15sec Rest
45sec ME Wall Ball (20/14) *Aim for 11’/10’ target
15sec Rest
Skill Work
Post WOD
Tabata weighted planks (45/25)
Tabata weighted planks (45/25)
3sets of 10reps