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 OT2M @ 85%)

all squat pls

Clean and Jerk (same as snatch)

all squat pls

Metcon (AMRAP – Rounds and Reps)

8 min

8 thrusters 95/65
8 burpee T2B
RX+ 115/75 & TTR set 6″ above max reach