Workout 1.31.16

Nickname: The Quickening

Before Class Time Starts:

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

BURGENER 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

WOD

  • 12 min AMRAP
  • 10 c2b pull ups
  • 5 cal row
  • 10 h power cleans 135/95
  • 5 cal row
  • 10 wall balls 20/14
  • 5 cal row

Feature Video

Cloud 9 Teen Camp