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!!!!!!!!!!!!