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 (7*1 EMOM @80%)
Clean and Jerk (same as above)
Metcon (AMRAP – Rounds and Reps)
8 min
8 front rack rev lunges 155/105
16 deads 155/105
24 leg lifts
32 DU