200711
Warm-up
Warm-up
2 rounds, not for time of:
50 double unders
8 hip & back extensions
1x Burgener warm-up with empty barbell
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm
50 double unders
8 hip & back extensions
1x Burgener warm-up with empty barbell
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm
The Burgener warm-up (Linchpin variation) consists of the following:
4 reps of down & up
4 reps of dip, shrug, elbows high & outside
4 reps of muscle snatch
4 reps of snatch land
4 reps of overhead squat
4 reps of hang power snatch
4 reps of hang squat snatch
4 reps of squat snatch
Metcon Rx
Metcon (Weight)
EMOM 30
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
*3 sec pause at the bottom
Metcon Scaled
Metcon (Weight)
EMOM 20
Hang Power Snatch + Overhead Squat, pick load
Hang Power Snatch + Overhead Squat, pick load
No Equipment Workout
Metcon (Time)
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
10 Standing Broad Jumps
Shuttle Sprint, 200 m (4x 50 m)
5 Standing Broad Jumps
Shuttle Sprint, 200 m (4x 50 m)
10 Standing Broad Jumps
Shuttle Sprint, 200 m (4x 50 m)
5 Standing Broad Jumps
Warm-up
Warm-up
400m walk
Frog Stretch
Hold 1-2 mins.
Wall Shoulder Stretch
Hold 1-2 mins.
75% or higher of 1RM hang squat snatch.
More Likely load:
55% or higher of 1RM hang squat snatch.
(consider scaling if this seems unrealistic)