201117
Warm-up
Warm-up
2 rounds, not for time of:
50′ broad jumps
10 push-ups
10 glute bridges
1x Burgener warm-up with empty bar
50′ broad jumps
10 push-ups
10 glute bridges
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
Metcon (Time)
3 rounds, each round for time, of:
10 Overhead Squats, 65% 1RM
Run, 800m
10 Overhead Squats, 65% 1RM
Run, 800m