210106
Warm-up
Warm-up
2 rounds, not for time of:
50 double unders or single unders
8 good mornings, empty barbell
1x Burgener warm-up with empty bar
50 double unders or single unders
8 good mornings, empty barbell
1x Burgener warm-up with empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
Metcon Rx/Scaled
Metcon (Weight)
1 Hang Power Snatch, pick load
Every 1 min for 30 mins.
No Equipment Workout
Metcon
6 rounds, each round for time, of:
10 Broad Jumps
20 Glute Bridges
Plank Hold, 30 secs
10 Broad Jumps
20 Glute Bridges
Plank Hold, 30 secs
Rest 3 mins between each round.
Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Foam Roller (back, lats, etc.)
Lacrosse Ball Trap Stretch
1-2 mins per side.
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
75% or higher of 1RM hang power snatch.
More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.