Workout 11/17/21

“Active Recovery Wednesday”

“3-2-1”

3 Rounds

500m/400m Row

1’ Plank

Into…

2 Rounds

750m/600m Row

2’ Plank

Into…

1 Round

1500m Row

3’ Plank

Core:

3 Rounds

20 GHD Sit-ups

40 Med-Ball Russian Twist 20/14 (single count)

10ea Tall Kneeling Kettlebell Halo 35/20

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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