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)