WARM UP
Active - Burgener-Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
This is not a timed workout.
LIFTING
Squat Snatch 3x1 at 93% 1RM
METCON
For time:
2 rounds of:
5 Back Squats, 75% 1RM
10 Push-ups
Row, 500/400 m
-- then --
2 rounds of:
5 Back Squats, 75% 1RM
10 Single Arm DB Strict Press, pick load
Assault Bike, 1/0.8 km
-- then --
2 rounds of:
2 Back Squats, 75% 1RM
10 Ring Dips
60 Double Unders
COOL DOWN
For quality:
Banded Shoulder Stretch, 2 mins
Couch Stretch, 2 mins
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