Main – CrossFit

Warm-up

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

Weightlifting

High-Hang Snatch (SQUAT SNATCH 10*2 EMOM)

technique emphases over load here

Metcon

Metcon (Time)

10 min EMOM

4 bar facing burps
6 SDHP 135/85

*record score as slowest single rd only*
PUSH YOUR PACE!!!!!!!!!!!!