Saturday, Week 3, Strength (25 min):

A) The Burgener Snatch Warm-Up (6 Min):

With PVC or empty barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1 – Down and Up

Exercise 2 – Elbows High and Outside

Exercise 3 – Muscle Snatch

Exercise 4 – Snatch Land

Exercise 5 – Snatch Drop

Exercise 6 – Snatch

B)Technique (3 Min): Hang Power Snatch

C) WOD (15min):

“HANG POWER SNATCH”

-5x3min-

Try to go for 3 heavy reps each set

Note Heaviest Load Used:_____

Saturday, Week 3, Metcon (25 min):

A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch 5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

B) Technique (2 Min): Clean and Jerk, Ring Dips, Pull-ups

C) WOD (19 min):

“SEEK AND DESTROY”

-5 Rounds for Time-

10 Clean & Jerks (115/85)

10 Ring Dips

10 Pull-ups

Note Time Completed: ___:___