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
hang snatch + snatch (Six sets of Hang Snatch + Snatch Rest as needed be)
Metcon (Time)
For time:
30 Wall Ball Shots
30 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups