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