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