Burgener Warm Up aka
Snatch Drills to Enhance Skills
1. Down and Finish (Speed through the middle)
2. Elbows High and Outside (Keep the Bar Close)
3. 1+2+Muscle Snatch (Strong Turnover)
4. Snatch Lands 2”,4”,6” (Footwork)
5. Snatch Drops (Footwork)
Front Squat Warm Up Partner Up with The I go, You Go Method
Front Squat 3 x 5
Front Squat 3 x 3 with 3 Second Pause bring the hips forward
Front Squat 4 x 1 ¼ Squats
Strength
Superset
Front Squats
5 x 3
Strict Handstand Push Ups
5 x 6
Every 2:30 Seconds
Superset
Front Squats
5 x 3
Strict Chest to Bar Pull Ups
5 x 6
Every 3 Minutes
Supplemental Power Development
6 x 1 High Hang Clean
6 x 1 Hang Clean from the Launch Position
6 x 1 Clean
Workout of The Day
619 San Diego Personal Training Benchmark WOD “Karen”
150 Wall Balls for Time
