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*3 OTM @ 75%)

Clean and Jerk (6*3 OTM @ 75%)

Metcon (Time)

4 * 750m row

*rest 2 min between rds/score is total row time only*
extra performance – front squat 10*1 OTM @ 90%