11/16/17

Warm Up

500 M Row
6 Samson Complex
10 Passthrough
10 Press to OH Squat
10 KB Swing

Coach led Burgener & complex warmup

Strength

5 Mins to establish 1RM

1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)

  • Perform Unbroken

Jeremey: 75#, 95#, 115#, 125#

Met Con

10 Minutes to Est. a daily max

then..

10 Minute EMOM @ 85%

Jeremey: 105#

1/27/17

Warm Up
250M Row
6 Samson Hip Complex
5 Goblet Squat
6 Cossach Squat
10 Passthrough
10 SG Press (bar)
10 OH Squat (bar)

Technique
– Burgener Warm Up

Strength
A) 3 Pos Snatch

1 – High Hang Snatch
1 – Hang Snatch
1 – Low Hang Snatch (no touch)

  • Perform Unbroken

Jeremey—Worked up to 115#

B) 3 Pos Clean + Jerk

1 – High Hang Clean
1 – Hang Clean
1 – Low Hang Clean (no touch)
1 – Split Jerk

  • Perform Unbroken

Jeremey—Worked up to 165#

Shoulders felt terrible today!