TNT

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips

Burgener Warm-up (No Measure)

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

Snatch (5 x 3 starting with bar, build to workout weight)

Metcon (Time)

TNT

30 Snatches, 105/65

30 Clean and Jerks, 105/65

30 Thrusters, 105/65