(Long Metcon)

Warm-up: (Keep the warm up under 15 Min)
With a Partner...
50 Plank Shoulder Taps with feet on Medball
40 Hip Lifts with heels on Medball
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
5 Hanging Shrugs with 3 sec Pause

Then...
Burgener Warm Up

  • Down and up
  • Elbows high and outside
  • Muscle snatch
  • Snatch land
  • Snatch drop
  • Hang power snatch

NOTE: Take 5 Minutes to review movements and have Athletes get stations set.

Workout: (35 Min Cap)
25 - 20 - 15 - 10 - 5 Hang Power Snatches (95/65)
25 - 20 - 15 - 10 - 5 Box Jumps (24/20)
25 - 20 - 15 - 10 - 5 Wall Balls (20/14 to 10')
25 - 20 - 15 - 10 - 5 Toes To Bar
100 - 80 - 60 - 40 - 20 Double Unders

NOTE:  This is a LONG workout.  I'd recommend putting a cap of 40 minutes on this.  Whether people will need that, I am not sure.  The way it works is Athletes roll through 25 HPS, 25 Box Jumps, 25 Swings, 25 T2B, and finish the round with 100 DU.  The next round is 20, 20, 20, 20, 80 and so on from there.  It is a for time workout.  The Snatches should feel light, box jump height totally manageable.  No movement should be too heavy to slow down the momentum.  

Scaling: 
Go Light and Low
Hanging Knee Raise or Horizontal Toes To Bar
Single Power Jumps