Thursday 10.13.16

5 min
200 meter jog
5 air squat + 1 inch worm + 5 squat jumps
jump remainder of time

Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
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Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

5RFT
5 snatch
5 oh squat
[95/65, 85/55, 75/45, 65/35]

coach choice