The Workout of the Day for May 3, 2018

WARM-UP:

Burgener Warm-Up (empty bar)

Skill Transfer (empty bar):

3 Snatch Grip Behind the Neck Push Press

3 Overhead Squats

3 Heaving Snatch Balance

3 Drop Snatch

3 Snatch Balance

STRENGTH:

EMOM 9min:

Snatch

Min 1 - 77%

Min 2 - 80%

Min 3 - 83%

Repeat for 3 rounds.

METCON:

4 RFT:

300m Run

15 Med Ball Sit-Ups 20/14

9 Hang Power Snatches 95/65

L3
75/55

L2
65/45

L1
55/35

Aaron Kennedy