Monday January 4, 2016

Skill Review/Warmup:

The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk 4 Down & Ups

  • 4 Elbows High & Outside Drills
  • 4 Muscle Snatches
  • 4 Snatch Lands
  •  4 Drop Snatches
  • 4 Hang Snatches

*This is not a timed workout.

MetCon:

Every 1 minute for 30 mins, alternate between:

1 Snatch, pick load

6 Pistols (alternating legs)

40 Double Unders

FAQ: 1. Work to as heavy as possible on Snatch, try to go up slow, start at approx. 70% (shoot for NO MISSES, so pick load wisely) 2. On pistols, 6 is the goal, do weighted if efficient, if scaling you may do pistol progressions or 12 heavy goblet squats 3. Scaling double unders, prefer you did 40 sec of concentrated double under attempts rather than resorting to singles.