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 (6*2 EMOM @ 60%)

do i have to still tell you its squat?!?!?!

Clean and Jerk (6*2 EMOM @ 60%)

Jump Squat (5*3 EMOM w/loaded barbell)

Metcon (Time)

3 RDS

40 DU
20 weighted ab-mat sit-ups 20/14