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21-15-9 warm up (No Measure)

21-15-9

Burpees

Air squats m/wb

Kb swing

Burgener Warm-up (No Measure)

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

RX: Metcon (3 Rounds for reps)

Team 2 – You go – I go

Amrap 6

1 Power snatch 60/40

( en rep skiftevis)

3 min pause

Amrap 6

2 Clusters 60/40

(2 reps skiftevis)

3 min pause

Amrap 10

5 Pull ups

10 Push ups

15 air squats

En hel runde før skift

INT: Metcon (3 Rounds for reps)

Team 2 – You go – I go

Amrap 6

1 Power snatch 50/35

( en rep skiftevis)

3 min pause

Amrap 6

2 Clusters 50/35

(2 reps skiftevis)

3 min pause

Amrap 10

5 Pull ups

10 Push ups

15 air squats

En hel runde før skift

BEG: Metcon (3 Rounds for reps)

Team 2 – You go – I go

Amrap 6

1 Power snatch 40/25

( en rep skiftevis)

3 min pause

Amrap 6

2 Clusters 40/25

(2 reps skiftevis)

3 min pause

Amrap 10

5 Pull ups m/elastik el ring rows

10 Push ups på kasse

15 air squats

En hel runde før skift

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