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
Skills Development
Practice the High Hang Snatch
Workout – Weightlifting
High-Hang Snatch (3×5)
Metcon (No Measure)
Every minute on the minute for 10 minutes, complete the following
1x High hang power snatch
3x overhead squats
5x burpees