Main – CrossFit

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

Metcon (Time)

5-3-1 pwr snatch 135/85
burpee over bar
5-3-1 OHS 135/85
burpee over bar
5-3-1 pwr clean 135/85
burpee over bar
5-3-1 front squat
burpee over bar

*30 DU after each couplet*