Tuesday, January 14, 2014

Burgener Warm-up
1. Down and up 
2. Elbows high and outside 
3. Muscle Snatch 
4. Snatch Land 
5. Snatch Drop 
6. Hang Power Snatch
Back Squat (4X8@75% quick up and down with no pause every set,)
Metcon (Time)
5 rounds of:

30 KB Swings 55/35
15 Wall Balls 20/14#
7 Power Snatches 95/65#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

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