Main – CrossFit
1: Coach Led Warmup (No Measure)
Shoulder mobility
1.1: 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
2: Snatch (1.1.1)
EMO3M for 15 min (five sets)
Snatch x 1.1.1
(rest 5-7 seconds between singles)
3: Metcon (Time)
In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run