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Snatch Balance

Ryan

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Workout

Wednesday Wild One

Burgener Warm-up

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

This is a simple variation if you don't know the full WUP

Before class

Weightlifting

Every 1 minutes, for 6 minutes (3 sets):
3-Position Snatch Complex @ up to 50%
(high hang, mid-patella, floor)

Followed by…

Snatch Balance (Every 2 minutes, for 16 minutes (8 sets):)

Snatch Balance

*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

Gymnastics

Three sets of:
Anterior Loaded Box Step-Ups x 8 reps
(hug a heavy slam-Ball or med ball)
Glute Raises x 8 reps
Banded Good Mornings Straight Body Hold up to 60 seconds
Rest as needed

Ryan (Time)

Five rounds for time:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.

To learn more about Ryan click here

Scale to C2B/PU/Ring Row
15 minute Time Cap
1 rep = 1 second

Want to see some of these movements in action? Check out our .