|Anyway Overhead means strict press, push press, push or split jerk, whatever it takes to get heavy weight above your head.|
-Run up the stairs- 10 Squat Jumps
-Run down the stairs-10 KB Swings
Snatch Burgener Warm Up
SWOD: Power Snatch 1-1-1-1-1-1-1
Metcon: 6 rounds:
-3 Any way Overhead (185/ 115)
-6 Chest to Bar Pull Ups
-9 Clapping Push Ups
For the SWOD, warm up to a working weight. Then try to increase your Power Snatch weight each of the 7 singles.
For the metcon, we did two long metcons in a row, let's shorten it up now and go for heavy and explosive strength. As always, modify the workout to your own abilities.
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