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 (AMRAP – Reps)

AMRAP 8

4 min squat snatch 115/80
change weight while clock runs
4 min squat clean & jerk 165/110

Metcon (No Measure)

6 * :30 pause squat 95/65

rest 1 min between sets

Metcon (Time)

21-18-15-12-9-6-3 unbroken BJ 24/20″

*if you miss a rep you must restart set. After each rd is complete you must break.