5/10 Day#18

Burgner Warm up

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill

Snatch complex- Power snatch/ OHS/ heaving snatch balance/ hang full snatch

WOD

12 minute AMRAP

2 rope climbs

Snatch complex AHAP
(Power snatch/ OHS/ heaving snatch balance/ hang full snatch)

GoFit

KB Warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

Skill

Movement standards

WOD

5x

40:20

-Pull ups

-KBs squats

-TTB
-KBS