Main – CrossFit
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: Hang snatch + snatch
Perform one hang snatch and one full snatch
Rest 2-3 min between each set. You should work up to as heavy as possible. Take three warm up sets to see what your starting weight should be.
3: Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees