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 (9*1 EMOM @ 75% )

Full squat!!

Clean (9*1 EMOM @ 75%)

Full squat!!

Deadlift (3*12)

Metcon (Time)

4 RDS

RUN 200m
12 MB Russian twists 20/14