Workout 07/28/21


“Active Recovery/ Open Gym”

3 Rounds
20 Calorie Row @ Damper 5
20 Calorie Ski ERG @ Damper 5
Rest 2’
20 Calorie Row @ Damper 10
20 Calorie Ski ERG Damper 10
Rest 3’

Core: 3 Rounds
30 Sit-ups
30 Hip Extensions
*30” Kettlebell Goblet Hold
*30” Kettlebell Goblet Squat Hold

*Hold at Horn of Kettlebell

Skill: Snatch 2xPVC/ 1xBarbell Optional
Burgener Warmup
3 Down and Finish (Speed thru the middle)
3 Elbows High and Outside (Keep the Bar Close)
3 Muscle Snatch (Strong Turnover)
3 Snatch Lands 2-4-6 (Footwork)
3 Snatch Drops (Foot Work)

Skills Transfers
3 Snatch Push Press (Overhead Strength)
3 Overhead Squats (Core Strength)
3 Heaving Snatch Balance (Fast Arms)
3 Snatch Balance No Dip (Fast Arms, Fast Feet)
3 Snatch Balance with Dip (Fast Arms, Fast Feet)

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