Main – CrossFit
Warm-up
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
Metcon
Metcon (AMRAP – Reps)
10 min:
15-12-9
Power snatch 115/75
TTB
*with the remainder of the time complete max burpee BJ 24/20″. Score burpee BJ only.*
Games Prep Metcon
Metcon (0 Rounds )
EMOM 10
1 muscle-up 1st min
2 unbroken MU 2nd min
3 unbroken MU 3rd min
continue up the ladder until you fail, then start over at 1