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

Snatch (8*1 @ 80%)

Clean and Jerk (8*1 @ 80%)

Metcon (AMRAP – Rounds and Reps)

10 min

5 deads 185/125
10 BJ 24/20″
15 pistols
scale pistols to 30 air squats