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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

Pause Clean & Jerk (5×2+1 Work to a Heavy but Perfect Double)

3 Count Pause at Knee
*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

Metcon (3 Rounds for time)

3 Rounds:
400m Row
50 Double-Unders
25 V-Ups

*All out effort on the first round. Note each round time.