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

Clean and Jerk (8*1 EMOM @ 70%)

Snatch (same as C&J)

hip extensions (3*8 moderate & explosive)

Metcon (AMRAP – Rounds and Reps)

8 min:

6 pistols
12 T2B
18 BJ 24/20″
scale pistol to Bulg. split squats off box 6 per leg