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Main – CrossFit

Warm-up

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

Weightlifting

1: Clean (10 Minutes to Establish a 3 Rep Max – non-T&G)

2: Clean (1×3@95%, 1×3@90% of #1)

Conditioning

Metcon (Time)

Row 750m
30 Jumping Squats
15 Pull ups
30 Jumping Squats
15 Pull ups
Row 250m