Main – CrossFit
Warm-up
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
Weightlifting
Behind The Neck Jerk (15 min to build heavy using snatch grip)
Metcon
Metcon (Time)
3 RDS
15 Hang Squat snatch 115/65
10 burpees
5 ring MU(sub 10 C2B PU)