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 EMOM @ 65%)

Clean and Jerk (6*2 EMOM @65%)

Weighted Step-ups (3*4 per leg with barbell)

Metcon (AMRAP – Reps)

10 min

row 25 kcals
10 T2B

Metcon (Weight)

Stone to shoulder EMOM Ladder;

1 progressively heavier stone 2 shoulder EMOM until failure