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