Thursday 12.29.16

3 RDS BIKE OR ROW 1 MIN
WALKING LUNGES DOWN
SIDE LUNGES BACK
BROAD JUMPS DOWM
HIGH KICKS BACK

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

12 MIN 40/20 EMOM

ODD 1,3,5,7,9,11,
3 Burpees
3-5 HS

EVEN 2,4,6,8,10,12
3 Burpees
5 OH SQ

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups