Announcements

May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm

May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell

Main – WOD

View Public Whiteboard

Warm-up

750M Row

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

Skills

Clean (focus on the shrug)

Weightlifting

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds for load.
7 times through the progression = 1 round
in order for the round to count you may not put the bar down during a round. Rest as long as you like between rounds