Saturday 5.23


BARBELL

[Warm-up]

Dragon stretch x 1 min. Each side

Lizard stretch x 1 min. Each side

Pigeon stretch x 1 min. Each side

10 Fire hydrants

10 donkey kicks

10 single leg glute bridge

“Burgener warm up for snatch”

5 each:

Dip & Shrug

Dip & High Pull

Muscle snatch

OHS

Snatch balance


[Workout]

Snatch - 70%x1, 75%x1, 80%x1, 85%x1

Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1

Back Squat - 80%x3x3



BASIC TRAINING

[warm-up]

45 sec. Knee taps

15 sec. rest

45 sec. Jumping jacks

15 sec. rest

45 sec. plank K2E

15 sec rest


10 Alt. Samson stretch (5 ea. Leg)

10 Twists in mobility lunge pos. (Ea. side)

10 Strict press

10 Push-ups



[For time]

10-8-6-4-2

Thrusters (95/65)

Burpees over the bar


Immediately into…


9-7-5-3-1

Push jerk (135/95)

Burpee box Jump or step-ups



Scale weights to your capacity or availability.