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 + Overhead Squat x 3 (1 snatch + 3 overhead squats)
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes
Metcon (Time)
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run