Week 14, Day 1
Warm-up
Agility Drills
Skill Work
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
Weightlifting
Hang Clean and Jerk (60%x3, 65%x3, 70% (2+1)x2)
WOD
Metcon (3 Rounds for time)
5 Power Clean (155/105)
150m Sprint
10 Shoulder To Overhead (115/75)
150m Sprint
20 Russian KB Swing (2/1.5)
150m Sprint
150m Sprint
10 Shoulder To Overhead (115/75)
150m Sprint
20 Russian KB Swing (2/1.5)
150m Sprint
Rest 2min
10 Strict Pull-ups
15 GHD Sit-ups