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 (8*1 EMOM @ 75%)

Clean and Jerk (same as above)

Weighted Step-ups (3*5 per leg w/bar)

superset with DB jump squats 3*8. Light to moderate loading

Metcon (AMRAP – Rounds and Reps)

5 min:

30 DU
6 TGU’s 53/35(3 per side)