312.566.7201

EXTENDED WARMUP:

Burpee Technique – spring vs. sprawl

8 alternating cycles (20:10)

  • spring style Burpee
  • sprawl style Burpee

 

TECHNIQUE:

Olympic Lifting Pulls

  • ground contact force and stance (feet)
  • establish/maintain grip (hands)
  • bracing and stabilization (core/shoulders)
  • bar path and active position (hips/trunk)

 

Pulling Efforts

  • MetCon: Power Clean – rep cycling, touch and go vs. dropping
  • Max/Limit:  Snatch – full body tension through ROM, hook grip and setup variations
  • Repetition:  Clean Pulls, – positional work, transitioning, and percentage loading
  • Dynamic:   Hang Power Snatch– focus speed and technique, mechanics and force production

 

MOBILITY:

Burpee Specific

  • MOB WOD website
  • midline activation

 

Enduro Test4:

For Time – CAP10

  • 100 Target Burpee