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 (6*2 @ 70% EMOM)

Clean and Jerk (6*2 @ 70% EMOM)

Bulgaian Split Squat (2*8 perside w/DB’s)

superset with lateral bounds 2*10. Use band tied into rack at desired height

Metcon (Time)

3 RDS

6 deads 275/185
12 BJ 24/20″
18 T2B