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)

50 WB 20/14
50 DU
40 BJ 24/20″
40 T2B
30 burpees
30 C2B
20 pwr cleans 135/95
20 jerks 135/95
10 snatches 135/95
10 OHS 135/95