Snatch, MU

08/29/2016

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

Metcon (Time)

For Time:
12 Snatches (135/95)
12 Muscle Ups**
9 Snatches (155/105)
9 Muscle Ups
6 Snatches (185/115)
6 Muscle Ups

**Scaling options:
1) To focus on conditioning and feeling pattern of the muscle up -Transitions with feet on floor
2) To build pulling strength in general - Strict Chest-to-bar or chin over bar pull-ups.
3) To build pulling strength specific to Muscle-Up -False Grip Chest-to-Ring Pull-ups on rings (feet assisted from floor as needed)

Posted on August 29, 2016 .