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

Metcon (Weight)

15 min to establish max 3 position Snatch with a pause at each position;

1-pockets
2-knees
3-mid-shin, but off the floor

Metcon (Time)

5 RDS

run 200m
10 cleans 135/95

Back Squat (4*6 @70-75%)

Extra performance